Hypertension or high blood pressure (HBP) is a medical condition caused by an abnormal rise in blood pressure within the arteries of the heart. It is a long-term disease. For some, this disease may be hereditary and for some, it may be a result of their daily routines.
Whatever may be the reason there are plenty of treatments available in the medical field for hypertension.
What if you can treat this medical condition without spending much money on expensive medicines?
Yes, there are many ways to lower blood pressure naturally.
Here are 14 natural ways to lower blood pressure without using any medicines
1. Reduce overweight
If you could burn 10 kg of fat your blood pressure can reduce from 5 to 20 mmHg. the only way to reduce weight is regular exercise and
follow healthy food habits. Prefer cholesterol-free foods throughout your diet.
2. Reduce your belly size
Reduce your belly size to an optimum level. In males, the recommended circumference is around 90 centimeters and for males, it is 80 centimeters.
If you have a belly size more than that of the recommended size then you should be thinking ways to reduce it.
Maintain body mass index between 18.5 and 24.5
3. Exercise regularly
No other replacement for this. If you really want to maintain a balanced blood pressure level. Then you should certainly make exercise a part of your daily routine.
Daily about 30 minutes of exercise can reduce your blood pressure up to 4 – 9 mmHg.
Exercises like jogging, cycling, swimming and speed walking can make great differences.
4. Reduce salt
For blood pressure patients the recommended amount of salt consumption per day is about 1 to 1.5 tablespoon of salt. That is about 4 – 6 grams of salt per day. And make sure you keep this limit throughout the daily diet.
Keeping this limit can reduce your blood pressure for about 2 – 8 mmHg.
5. DASH diet
Most blood pressure patient might be aware of what is a Dash diet? Well for those who don’t know, DASH diet is a healthy eating lifestyle approach which is to be followed lifelong.
This approach is designed by physicians to help treat or prevent high blood pressure.
Fruits, Vegetable, and cholesterol free dairy products are most prominent foods to be included in DASH diet.
Can also consider other foods which contain less salt content, and rich in minerals like potassium, calcium, and magnesium.
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6. Stop smoking
Smoking habit can increase your blood pressure quickly. Best thing to do is STOP SMOKING.
Smoking alternatives like other tobacco can also have the same after-effects of smoking. Better is to completely stay away from tobacco products.
If you are addicted to smoking and you feel very difficult to stop that habit then you can approach medical treatments like de-addictions.
7. Stop Alchohol
We all know alcohol consumption is injurious to health. Despite knowing these most people have it.
Well if you are a blood pressure patient alcohol consumption can make your condition worse.
The optimum level of alcohol a male can consume is 60 ml and for a female, it is 40 ml. If the alcohol consumptions increase this limit it can cause a huge hike in Blood pressure level.
Stopping the consumption of alcohol can reduce the blood pressure level between 2 – 4 mmHg.
8. Eat Vegetable
Eating a good amount of vegetables daily is common advice of doctors to blood pressure patients. And it one among the best natural ways to lower blood pressure.
Vegetable like tomato, garlic, Spinach, and Bitter gourd are some of the vegetables best for reducing blood pressure.
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9. Reduce mental pressure
It’s not a surprising fact that mental tension can increase your blood pressure. Psychological health has close relation with blood pressure variation.
Try to reduce you mental pressure. Some of the ways for a relief from mental tensions are hearing music, Going for a movie, hang out with friends and any other activities which you feel good to do.
Practicing yoga is a great meditation of mental relief.
10. Sleep well
For an average healthy adult, doctors recommend having 6 – 8 hour of sleep a day. This is same for a blood pressure patient also. What makes a difference is it becomes compulsory to have at least 6 – 8 hours sleep a day in case of a blood pressure patient.
Having an adequate sleep time will help to reduce blood pressure to an optimum level.
11. Avoid caffeine
Caffeine is the world’s widely consumed psychoactive drug. Use of caffeine in optimum level doesn’t cause much harm but exceed usage cause mild health issues.
Cok, Pepsi, Coffee, and tea are most commonly used beverages used through our the world.
If you are having the habit of having coffee or tea many times a day, then it’s time to limit those. Avoiding such caffeine-containing beverages can help reduce your blood pressure level.
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12. Change routine
If the diagnosis is confirming that you are having high blood pressure, try changing your life routine for about one or two weeks.
Daily routine varies from individual to individual. So, It’s always good to ask your physician to prescribe the right routine suiting your medical conditions.
If the change in daily routine doesn’t help to reduce your blood pressure then you can go for medical prescriptions from a doctor.
13. Proper prescription
Not all Hyperion patients will be prescribed with the same medicines. It totally depends on one’s previous medical records.
If he/she is taking any other medicines for a different disease, those histories should be addressed to your current medical consultant.
He will prescribe medicine suiting your medical conditions and previous health issues.
14. Regular checkup
Above all these natural ways to lower blood pressure doctors also recommend for a regular checkup.
Check your pressure level at least once a week. If you find the blood pressure level is high throughout the course of three random checkups, then you can confirm for about 90% that you are having high blood pressure (hypertension).
Don’t check your blood pressure just after having food or after doing any heaving tasks like workouts or running. Normally it shows high blood pressure during those times.
If you were a hypertension patient and have a normal blood pressure on the run till date, it is good to have a monthly check up.
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