It is possible to reduce high blood pressure naturally without taking any medications. You need to focus on your behaviour, your food habit and lifestyle. The following 10 tips will help you to reduce your high blood pressure to a normal level.
1. Exercise more
You need to exercise for at least 30 minutes a day. If possible, exercise every day of the week. With exercise you can naturally lower your blood pressure significantly. You can try aerobic exercises which will help you to reduce your systolic blood pressure. You need to get moving because it will also help you to reduce the medications you are on, if any. You can take any exercise you like such as running, walking, cycling, swimming or anything else.
2. Reduce salt
You can substantially reduce your blood pressure by reducing your salt intake. It works for people with normal blood pressure and also for people suffering from hypertension. If you are suffering from hypertension, you need to reduce your salt intake to less than 1500 mg a day.
3. Maintain sleeping schedule
You need to go to bed at the same time and wake up at the same time every day to keep your blood pressure at the normal level.
4. Eat bananas
When you eat more salt, it will increase your blood pressure. Such effects of sodium can be nullified by potassium. If you increase the amount of potassium in your diet, it will help you in your hypertension. You need about 4700 mg of potassium every day. Banana is a very good source of potassium. It contains about 422 mg in one banana.
5. Reduce alcohol intake
If you drink too much, the alcohol going into your body can increase your blood pressure. If you consume more than two drinks a day, increases the possibility of hypertension and this increased risk is present for both men and women.
6. Lose weight
When you lose weight, you can substantially reduce your blood pressure. Reducing just a few pounds can help you to reduce your blood pressure to a greater degree. When you have access weight, your heart needs to work harder and that strain can cause hypertension. When you lose weight, the cardiovascular load on your heart is reduced.
7. Stop smoking
Smokers are more likely to suffer from hypertension. Even though only smoking cannot increase blood pressure, other factors associated with smoking like heavy alcohol consumption and no exercise can easily increase your blood pressure.
8. Reduce stress
Reducing stress will also help you to lower your blood pressure. To relax, you can try different techniques. You can meditate, you can go out and play, you can watch some TV or do anything else that will help you to relax. If you can manage your stress, it will help you to significantly reduce your blood pressure. It is especially good for people who are suffering from hypertension. Yoga has effect on the autonomic nervous system, which controls your heart rate and digestion. That is why; yoga can help you to reduce your blood pressure by making you calmer.
9. Reduce caffeine
Coffee definitely offers some health benefits but when you’re trying to lower blood pressure, you need to reduce coffee intake. Cafe in can result in short-term increase in your blood pressure. If you’re suffering from high blood pressure, it is always good for you to reduce the caffeine intake. You can drink 2 cups of coffee per day but not more than that. If you’re caffeine sensitive, you need to father reduce the number of coffee cups.
Meditation offers several health benefits. It is a very effective stress management tool. Meditation can be anything-breathing, chanting, visualization or others. Meditation makes you feel good and that feel good system will reduce your blood pressure.