Top Natural Ways To Lower Your High Blood Pressure Without Using Medication
Your Lifestyle plays an important role in treating your high blood pressure and hypertension. When you are able to successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication. Definitely your lifestyle will help extend your lifespan.
Here are 15 lifestyle changes you can make to lower your blood pressure, keep it down and eventually avoid medication.
Walk and Exercise Regularly
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
Regular physical activity such as jogging or walking at least 30 minutes per day for most part of the week will help you to lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It’s important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
Reduce your sodium intake.
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry. In many studies, salt has been linked to high blood pressure and heart events, such as stroke.
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:
Keep a food diary.
Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
Consider boosting potassium.
Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.
Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
Reduce Unnecessary Stress
Our world and lifestyle today had contributed greatly to chances of increasingly becoming stressful overtimes. Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure.
There are lots of different ways to successfully relieve stress, so find what works for you. Practice deep breathing, take a walk, read a book, or watch a comedy.
Listening to music daily has also been shown to reduce systolic blood pressure. A recent 20-year study showed that regular sauna use reduced death from heart-related events. And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure.
Eat Less Processed Food
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home. Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.
Foods labeled “low-fat” are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check labels. According to the U.S. Food and Drug Administration (FDA), a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high.
Drink Less Alcohol
Drinking alcohol in any quantity can effectively raise your blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart but that protective effect is lost if you drink too much alcohol.
Generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal.
People who quit smoking, regardless of age, have substantial increases in life expectancy.
Practice Meditation And Deep Breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.
Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.
There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure (38, 39).
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat (40).
Lose weight if you’re overweight
If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems.
A 2016 review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic (11).
Visit Your Doctor Regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.
Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. If your blood pressure isn’t well-controlled, your doctor will likely want to see you more frequently.
Take Natural Supplements
There are many natural supplements that can effectively help to lower blood pressure. Here are some of the main supplements that have evidence behind them:
Protects cardiovascular and cerebrovascular systems with its property of lowering blood pressure. Garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure (44, 45).
It has been long credited with improving heart health, fish oil may benefit people with high blood pressure the most (49, 50).
The Greenlife Healthy Life Mat is an acupressure style of healing just like acupuncture but without the needles.
Our foot is connected to every part of our body and by massaging these points, a lot of things happens internally. Greenlife therapy Mat treats so many illnesses just by stepping on it for just about 20 minutes everyday.
10 minutes: Blood and Qi movement is better, You will feel relaxed and active.
15 days: Blood pressure will be normal and stable, stronger legs, better defecation; energetic, and better sleep.
30 days: Better heart and lung function, all your body condition will be refreshed.
It can assist medicine to cure most of difficult diseases, like: Stroke, High BP, Heart Disease, Obesity, Liver Problem, Diabetes Headache, Insomnia, Piles, Sexual Weakness, Kidney Problem, Fibroid, Eye Problems, etc
High blood pressure affects a large proportion of the world’s population. Therefore several natural supplements have been investigated for their ability to lower blood pressure.
While drugs are one way to treat the condition, these are among many other natural techniques that can help controlling your BP and lower your risk of heart disease.