If you’ve been diagnosed with high blood pressure, medication is not your only hope. Lifestyle plays a key part in treating high blood pressure. If you effectively reduce blood pressure with healthy habits, you might circumvent, delay or decrease the need for medicine. While you should not ignore your doctor’s suggestions, you should also consider a more natural way of fixing your blood pressure. After all, your blood pressure wasn’t always high.
There are 6 ways you can reduce blood pressure and keep it down that won’t require taking any medication.
Get More Exercise
At least 30 minutes of physical activity most days of the week can reduce blood pressure significantly. It’s vital to be consistent because if you stop working out, your blood pressure can increase once more.
If you have slightly high blood pressure, exercise can help keep you from developing full-scale hypertension. If you already have hypertension, consistent physical activity can bring your blood pressure down to safer levels.
The greatest kinds of exercise to reduce blood pressure are hiking, jogging, biking, swimming or dancing. Talk to a personal trainer about developing an exercise program that best suits your specialized needs.
Eat Better, Not Less
Eating a diet that is rich in whole grains, fruits, vegetables and quality dairy goods can lower your blood pressure. Writing down what you eat, can shed a shocking light on your exact eating behaviors. Monitor what you eat, how much, at what time and why. You can either keep a traditional food journal or use an app like MyFitnessPal.
Lastly, read food labels when you shop and stick to your healthy-eating strategy when you’re eating out, as well.
Pass on the Salt
Even a small decrease in the sodium in your diet can reduce blood pressure. The result of sodium intake on blood pressure differs among groups of people. In general, limit sodium to less than 2,300 milligrams a day. Though 1,500 mg a day or less is appropriate for African-Americans, anybody age 51 or older, and anybody diagnosed with high blood pressure, diabetes or chronic kidney disease
Only a minor quantity of sodium occurs naturally in foods. Most sodium is added during processing – which is just another reason to stick to a wholefoods diet. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs to add flavor to your food.
If you don’t feel you can radically decrease the sodium in your diet abruptly, cut back slowly. Your taste will change over time.
Save Spirits for Special Occasions
Alcohol can be both virtuous and wicked for your health. In smaller volumes, it can possibly lower your blood pressure.
But that protecting outcome is gone if you drink more than one drink a day for females and for males older than age 65, or more than two a day for males age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof spirits. Drinking more than modest amounts of alcohol can raise blood pressure and can also decrease the efficacy of blood pressure medicines.
Say Goodbye to Cigarettes
Each cig you smoke upsurges your blood pressure for several minutes after you finish. People who quit smoking have considerable increases in life expectancy.
Ask for Decaf
The part caffeine plays in blood pressure is still disputed. Caffeine can raise blood pressure in people who hardly ever consume it, but there is little to no solid effect on blood pressure in typical coffee drinkers.
Even though the effects of chronic caffeine ingestion on blood pressure aren’t clear, the likelihood of a slight increase in blood pressure exists. Talk to your specialist about the effects of caffeine on your blood pressure.