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Control high blood pressure without medication

You can control your blood pressure without medication. All you need to do is make some changes to your existing lifestyle and you will be able to lower your blood pressure.

 Lose those extra pounds

If your weight is increasing, your blood pressure is also likely to increase. If you lose just 10 pounds of your weight, you will be able to lower your blood pressure. The more weight you can lose the better it is for you as you will be able to lower your blood pressure. When you lose weight, effectiveness of any medicine you are taking to lower your blood pressure will increase.

Along with losing weight, you should also keep your waistline in check. If you have a bigger waistline, the risk of high blood pressure is higher. Generally, men are at higher risk if the waistline is more than 40 inches. Women are at higher risk when their waistline is more than 35 inches.
Exercise regularly

This is a no-brainer. You will need to exercise regularly to lower your blood pressure. 30 to 60 minutes of exercise on a few days of the week will help you to reduce your blood pressure. Such a regular exercise can help you to reduce the blood pressure by 4 to 9 mm of mercury (mm Hg). You can yourself see the changes within a few weeks if you exercise regularly.

People suffering from prehypertension (a condition where the systolic pressure is between 120 and 139 and diastolic pressure is between 80 to 89), can avoid the possibility of full blown hypertension if they exercise regularly. People suffering from hypertension can reduce their BP to normal levels by engaging in regular physical activity. Before you start exercising, you can talk to your doctor to develop a specific program for you. The doctor can help you to decide the type of exercises and the restrictions you need to maintain.

Simple physical exercises like walking for 10 minutes and light stretching for a short duration can help you to reduce your blood pressure.

Eat healthy foods

To control high blood pressure, you need a healthy diet. Need to avoid some of the foods that may increase your blood pressure. Include whole grains, vegetables, fruits and low-fat dairy products in your diet. Avoid eating foods that contain saturated fat and cholesterol.

Even though changing your eating habits may not be easy, but you need to do that. If you do not change your food habits, you won't be able to control your high blood pressure and the pressure may keep increasing and cause different medical problems for you.

Keeping a food diary will help you to register all the foods that you eat every day and will help you to find out and control the foods that you should not eat. It should also increase the potassium content in your food because it reduces the effect of sodium on your blood pressure.

Lower sodium in the diet

Reduce the amount of sodium you eat. A small reduction will help you to reduce blood pressure by 2 to 8 mm Hg. Find out how much salt you are eating in your diet and reduce that gradually. Also reduce the number of processed foods you eat. Some of the foods that you should stop eating are potato chips, bacon, frozen dinners and processed meats, which include higher amount of sodium. Use less salt in your food and do not add extra salt to flavour your foods.

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