7 ways to reduce blood pressure without medicine

Blood pressure is a condition that can be traumatizing. Your lifestyle plays a big role in treating the blood pressure. Managing your lifestyle can treat the blood pressure problems. Successfully controlling the blood pressure with healthy lifestyle can reduce the need for taking medication.

Here’s what you can do to lower blood pressure:

Cut down on your weight

Blood pressure can result in weight increase. You don’t want to be overweight as this can cause breathing issues. Losing weight is one of the most effective ways of controlling blood pressure. Other than shedding pounds, you should also pay attention to your waistline. Having too much weight around the waist can increase risk of high blood pressure.

The standard measurement of waist that is acceptable is as follows:

• 40 inches and below for Men
• 35 inches and below for Women

Exercising

Exercising regularly or at least 30 minutes a day can help lower the blood pressure. Especially for people who have lower blood pressure, it is important that you exercise consistently. Exercising can help avoid development of hypertension and therefore pull down the blood pressure levels.

Exercises that you may make use of to lower blood pressure include walking, jogging, cycling, and dancing. The aim should be to remain consistent when it comes to exercising.

Healthy Diet

One of the most important aspects in managing blood pressure is your diet. The healthier the diet will be, the lower the blood pressure. Having a diet that is rich in nutrients, fruits and vegetables can lower down the cholesterol and make you feel better.

Use the following tips to manage your food habits:

Keep a food diary

Write down what you eat or not in a diary and monitor what you are eating.

Potassium

Potassium can help reduce the effects of sodium on blood pressure. Fruits and vegetables are the best sources of potassium.

Be smart

When searching for products, read the food labels and choose a healthy-eating plan when going out to dine.

Reduce consumption of Sodium

Reduced usage of sodium can be good for the health and helps cut down on blood pressure. The effect of sodium on blood pressure varies from person to person.

Here’s how you can reduce consumption of sodium:

Read the food labels

Opt for alternatives of sodium, choose products with low sodium

Decrease usage of Salt

A teaspoon of salt has 2,300 mg of sodium which is why it is recommended that herbs and spices be used instead.

Gradually reduce

You can’t cut down on sodium all of a sudden, it takes time. Start cutting down gradually.

Say no to smoking

A cigarette is known to pull up blood pressure levels. Quitting smoking can help level down the blood pressure and improve overall health. People who quit smoking can live longer.

Cut down on Caffeine

Does caffeine raise blood pressure levels? This is an ongoing debate, however, caffeine impacts blood pressure of people who rarely consume it but those consuming regularly may feel no impact.

Say no to Stress

Stress can impact stress levels to a great extent. Eating unhealthy food, consuming alcohol and smoking are some habits that may increase blood pressure levels. Stress is a condition that requires copying and to cope with stress you can try the following:

Manage expectations

Plan your day and emphasize the priorities. Learn to say no and try to make yourself understand that there are some things beyond your control.

Try solving your issues

If there is an issue at work, try talking to the supervisor or manager. If you are having problems at home or with your spouse, talk about it.

Find time to relax

In worries of the world, don’t forget about yourself. You are important and need to relax. Give yourself time and do thing you love to do.
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