This article will address Eight lifestyle changes you can make to help high your blood pressure naturally.
Blood pressure is the force exerted on the blood vessel walls by the flowing blood. High blood pressure or hypertension for a prolonged period can lead to various health problems and is responsible for 7.5 million deaths worldwide. Blood pressure is measured in ‘millimetres of mercury’ (mmHg) and it is calculated on two levels- systolic blood pressure (the highest level of an individual’s blood pressure during heart beats) and diastolic blood pressure (the lowest level of an individual’s blood pressure when the heart is relaxed between beats).
Medicines are there to help you but if you don’t pursue some ways to control BP without pills, then medicine may not come at your help after sometime. So here are the tips on how to control blood pressure without pills:
Simple Tips to Control High Blood Pressure:
Manage Your Weight
Weight loss is the first step to control blood pressure without medication. There is a correlation between high blood pressure and being overweight, and blood pressure will increase when a person gains weight. Losing just 10 pounds can help lower blood pressure naturally.
Moderately intense Physical activity for 30 to 60 minutes a day for at least 4 to 5 days a week helps in lowering blood pressure by almost 4 to 9 mm Hg. Regular physical activity also reduce the chances of developing hypertension among individuals suffering from prehypertension. Exercise helps the heart to utilize oxygen more efficiently so that it doesn’t have to work as hard to pump blood through the vessels. Consult your physician and plan out an exercise regime. Start off with 30 minutes of brisk walking and increase the intensity gradually, and you will be able to notice the difference within a few days.
Drink Coconut Water
Coconut water is found inside the shell of green, unripe coconuts that retains its natural benefits in organic and raw form. It contains potassium and magnesium, both of which relate to regular muscle function, and of course, the heart is a big giant muscle. While there have been some limited studies on the effect of coconut water on hypertension, many people report anecdotally that it has helped lower blood pressure. In studies, it seemed to particularly affect systolic blood pressure, or the force that takes place when the heart pumps blood away from it.
Daily consumption of lemon is another brilliant way to manage hypertension. This fruit helps soften your blood vessels and lowers your high blood pressure. When consumed daily, you can minimize chances of suffering from heart failure because of the fruit’s vitamin B content. Thus, make it a point to drink a glass of warm water mixed with lemon juice before breakfast, and do not add sugar to increase great results.
Eat Your Garlic and Onions
Garlic and onions are useful foods for people with high blood pressure. The sulfur compounds called allicin in garlic and onions are believed to contribute to blood pressure-lowering effects. The sulfur compounds can also help prevent the development of hypertension. As a result, garlic supplements can be useful as a preventative treatment for hypertension.
Reduce Your Salt Intake
A high-sodium diet is highly associated with high blood pressure. Most people obtain dietary sodium from salt. The problem is that salt is loaded in many processed foods and a high-salt intake can increase the risk of cardiovascular diseases. Many Americans consume around 3,400 mg of sodium daily; however, people only require between 1,500 mg to 2,300 mg of sodium per day.
Stop Smoking & Intake Of Alcohol
The nicotine and alcohol excite your body to create adrenaline which makes your heartbeat faster and increase the pressure of blood in arteries. So, to stay healthy stop or reduce the level of smoking and drinking.
Stress is another factor in high blood pressure. Ancient meditative-oriented exercises that focus on relaxation and controlled breathing can help lower blood pressure and stress levels. Yoga has been documented to lower blood pressure naturally, and it can also reduce blood sugar levels, cholesterol levels, and body weight.