Blood pressure is one of those silent ailments which creep up on you unknowingly and eventually kill you, unbeknownst to you. Blood pressure doesn’t have initial symptoms but can create a range of diseases in later stages due to the weakening of arterial walls. A reading of 120/80 is normal blood pressure and 140/90, or higher is high blood pressure. Between 120 and 139 for the top number, or between 80 and 89 for the bottom number is called prehypertension, which is preventable with some changes to health and lifestyle.
Lifestyle plays a major role in creating and managing hypertension, i.e., high blood pressure. A controlled lifestyle can help control hypertension as well as reduce the need to depend on medication for good health. There are different ways to control hypertension through lifestyle changes. Here are ten ways to lower blood pressure naturally:
- Control your weight
A bulging waistline is the single most dangerous thing a person can have. It leads to a host of diseases that lead to long-term health complications. Blood pressure becomes unstable with a rise in body weight since simple movements start requiring more efforts. Overweight people also have a greater chance of developing sleep apnea which will increase chances of a rise in hypertension. Weight loss is one of the most effective ways to combat rising blood pressure. - Eat fresh and healthy food
Eating fresh and healthy food has many benefits. Foods high in soy or milk protein, potassium-rich fruits and vegetables, green tea and low-carbohydrate diets work best for people who are looking for ways to lower blood pressure naturally. Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure. Also, if you are buying food from outside, try and figure out what is being used to process and preserve the food so that you have an idea of what you need to eat and what needs to be skipped as per your diet plan. - Exercise regularly
Regular physical activity is essential to maintain and lower blood pressure naturally. Exercising releases hormones responsible for the overall well-being and a good sweat helps reduce weight. People who exercise regularly show a lesser tendency of developing hypertension as opposed to those with a sedentary lifestyle. Cardio exercises like walking, running, swimming, cycling or dancing are the best routes to maintaining hypertension. - Maintain a schedule
Maintaining a daily schedule is very important to let your body develop an active time and a resting time, facilitating means to lower blood pressure naturally. Waking up, eating, exercising and sleeping at set timings helps create a pattern the body can identify and adapt to quickly. It is both healthy and has long-term effects. - Cut sodium intake
Salt is the single greatest roadblock to maintaining a normal blood pressure. Sodium increases water retention in the body and causes fluctuations in blood pressure. It is essential that salt intake be very limited. If you need to flavor food, cut back on the salt and use herbs, lemon, and other spices instead. Check labels on processed food as well since they have the highest sodium content. Look for alternatives with lower sodium content. - Cut back on smoking and alcohol
Alcohol can be good for the body only in small amounts. A glass of wine every day will do you enough good, but a bottle, not. Excessive alcohol can increase blood pressure as well as reduce the effectiveness of any medications you may currently be having.
Smoking stimulates blood flow and raises blood pressure for some time after smoking cigarettes. Tobacco smoking can elevate blood pressure as well as cancer. Quitting smoking is a win on every level. - Take steps to reduce stress
Stress is a major contributor to hypertension. Lower blood pressure naturally by identifying stressors at work and home and tackle them effectively. Meditation, breathing, art are other ways in which you can reduce stress and live a better quality of life. - Map your blood pressure periodically
Regular mapping can help identify problem areas and create a plan to eliminate them. Home monitoring can help you keep tabs on your blood pressure patterns and alert you to complications. Blood pressure monitors are available widely in all kinds of budget. - Reduce caffeine intake
Effects of chronic caffeine ingestion on blood pressure aren’t clear, but caffeine is a known stimulant. It is wise to steer clear of stimulants if you are prehypertension or you have hypertension. - Find a support group
Talking is essential. People who support your lifestyle and dietary changes may be needed to give you a push if you falter. A support system also keeps us on our toes.
Follow any or all of these ten ways to lower your blood pressure naturally and live life to the fullest!
