High blood pressure or hypertension is a condition in which the heart works harder than usual to pump blood out to the body and contributes to hardening of the arteries.
The blood pressure of the body depends on the pumping of the heart and resistance in your arteries. The narrower your arteries are the higher your blood pressure. Having high blood power causes serious stress on heart and blood vessels.
But, How to Lower Blood Pressure?
There are no symptoms of hypertension and it poses a major risk for heart disease and stroke and kidney disease as well. Though the exact reasons for hypertension are not known but some can be put down as obesity or being overweight, smoking and lack of physical exercises. However, change in lifestyle can make you lower your blood pressure.
We are listing down some effective ways to lower blood pressure without medication, isn’t that great?
- Shed those extra kilos: As we told earlier, being overweight or obese puts in front of the danger of having high blood pressure problem. It is very important to lose weight in order to keep hypertension at bay. Several reports quoted that losing even around 5 to 10 pounds can reduce the risk of hypertension in overweight or obese people.
- Start power walking and exercising: Walking and exercising keeps you healthy and prevents the body from exposure to many diseases and ailments; hypertension being one of them. When to indulge in physical activities and exercises, your heart beats and breathing rates increase which in turn makes your heart stronger and it pumps blood with less effort and hence less strain is put on your arteries and your blood pressure is lowered.
- Cut down your salt consumption: To lower your blood pressure, you must cut down the consumption of sodium in your diet which is found mainly in salt. Every individual’s body reacts differently to salt. Some individuals are found salt sensitive which means that when they consume salt in high quantity, their blood pressure will increase, whereas, some are salt-insensitive and they consume high salt and without raising their blood pressure. Therefore, it is advisable to lower sodium intake in your diet as you do not know whether you are salt sensitive or salt insensitive.
- Go for Dietary Approaches to Stop Hypertension: DASH diet or Dietary Approaches to Stop Hypertension is recommended by the National Institutes of Health which lays emphasis on a low sodium, sweets and red meat consumption and increased consumption of fruits, vegetables, beans, fish, whole grains, low-fat dairy and poultry. Following this diet will surely lower your blood pressure without the help of a doctor.
- Increase the intake of potassium: Potassium is like a boon for your body. Not only it lessens the harmful effect of salt in your body but also relaxes the tension in your blood vessels. You should intake around 2000 to 4000 mg of potassium in a single day. Some potassium rich sources are- tomatoes, potatoes, peas, fish, dairy foods (milk, yogurt), sweet potatoes, honeydew melon, spinach, fruits (bananas, apricots, oranges), orange juice, kidney beans, cantaloupe, and dried fruits such as prunes and raisins.
- Eat dark chocolate: And who thought maintaining health in a chocolaty way is possible. Dark chocolate made of 70% cocoa not only sweetens your mouth but also keeps your heart healthy and lowers the blood pressure. Flavanols present in dark chocolate make blood vessels elastic and lows down your blood pressure.
- Say no to alcohol: Alcohol is good for your health when taken in low quantity. Consumption of more than a moderate amount of alcohol can lead to a rise in your blood pressure. It can also reduce the effectiveness of medications which are prescribed by a doctor.
- Quit smoking: When they say smoking kills, they say it right. Quitting smoking is good for your health in every way. When you smoke on a regular basis, your blood pressure rises immediately but temporarily and in turn, increases your heart rate. Tobacco in cigarettes damages the walls of your blood vessels and narrows your arteries. The arteries on hardening cause higher blood pressure. Passive smoking also puts you at a risk of increased blood pressure.
- Have a good night’s sleep: Getting proper sleep not only maintains your beauty but also keeps you healthy by dropping your blood pressure. The blood pressure drops to normal when you sleep. Not getting enough night’s sleep may lead to increased blood pressure. To get a good sleep at night try to make a proper sleeping schedule, stay stress-free, relax, exercise during the daytime, do not take naps during the day, etc. Sleep of almost 8 hours a night was linked to less risk of hypertension.
- Practice yoga: Yoga is good for reducing weight, lowering stress and blood pressure. During slow breathing and meditative practices in yoga, there is a gradual decline in stress hormones and blood pressure rises as a result. One must practice at least for 5 minutes during day and night time for low blood pressure. Inhale as deep as you can and exhale to release all of your tension.
These ways of lowering blood pressure are for people who want to maintain good health, looking for long-term effectiveness without any medical help and not suffering from serious hypertension issues. Individuals who are suffering from serious high blood pressure issues and are not able to control it must seek help from a doctor. We hope that through this article you are able to lower down your hypertension and control it without medication.