Medicine

8 Ways by Which You Control High Blood Pressure Without any Meds

By adopting these 8 lifestyle changes, you can easily control your high blood pressure and lower chances of heart disease. Unfortunately, if you have been diagnosed with high B.P, you might be wondering about taking drugs to control the B.P through any medical store or online medical store.

Your daily lifestyle plays a crucial role in treating your high blood pressure. You should successfully control your blood pressure with the help of a healthy lifestyle, and you might be able to prevent, delay or reduce the need for drugs.

Here are 8 Ways by Which You Control High Blood Pressure Without any Medication.

1. Reduce extra pounds

If you are overweight, then it might be a reason for your blood pressure getting high. Also, it can cause disrupted breathing as soon as you go to sleep, which also increases your B.P.

Weight reduction is among the best lifestyle remedy for controlling blood pressure. If you lose even a little bit of weight, then you’ll be able to control your blood pressure. Generally, you might be able to lower the blood pressure for about 1 millimeter of mercury at every kilogram (about 2.2 pounds) of weight that you lose.

Usually, the amount varies from culture to culture based on the environment of the human surrounding.

2. Exercise frequently

Set daily physical activity — for example, 150 minutes each week, roughly 30 minutes most days of this week – might help control the blood pressure by about 5 to 8-millimeter Hg. Once started, you should exercise daily because your blood pressure may rise again if you stop working out.

In case you’ve got high B.P, then exercising can help you stay away from the symptoms of hypertension.

A few examples of aerobic exercise include controlling high blood pressure, walking, biking, jogging, dancing, or swimming. Strength training can also help control the high blood pressure that aims to add strength training exercises at least 2 days every week. Discuss with your doctor before you enrolled in a fitness program.

3. Eat a Nutritious Diet

A healthy and robust diet full of whole grains, vegetables, fruits, low-fat dairy goods and skimps, and low-cholesterol levels might help you control the high blood pressure up to 11-millimeter Hg.  

Keep an eye on your diet: Write down everything you eat, even for only a week. Writings your diet might help you remember the diet; it’s important to keep a keen eye on your diet.

Consider boosting ingredients: try to intake the best source like potassium, fruits, and veggies, instead of nutritional supplements. Speak with your physician about the potassium level that is most suitable for you.

Shop smartly: Read food labels when you shop and follow your healthy eating strategy when dining outside. Also, try to reduce sodium intake in your diet plan

4. Lower the sodium consumption in your diet

A small decline in the sodium in your diet can improve your overall health and help you control the high blood pressure by about 5 to 6-millimeter Hg.

Generally, try to intake only 2,300 mg per day or not. But a decreased sodium you can consume is– 1,500 mg per day or not — is excellent for many adults.

Lower the salt intake: Do not add salt. Just 1 teaspoon of salt contains 2,300 mg of sodium. You can use herbs or spices to add flavor to your meals.

5.  Limit the amount of alcohol that you consume

Alcohol is good, and at the same time, it’s terrible for your health. By ingesting alcohol only in moderation — normally 1 drink per day for women or 2 a day for men– you have enough potential to decrease the blood pressure from nearly 4-millimeter Hg.

Drinking over moderate levels of alcohol may increase blood pressure by various points. Besides, it can lower the effectiveness of medicines that are used to control high blood pressure.

6. Quit smoking

Every cigarette you smoke raises your blood pressure for several minutes after you complete it. Quitting smoking helps you in controlling the blood pressure to get to a moderate level. If you stop consuming cigarettes, it may lower the chance of heart disease and enhance your health.

7. Cut down on caffeine

Caffeine plays a crucial role in controlling blood pressure is still undoubted. Caffeine can increase blood pressure as much as 10-millimeter Hg in those who rarely take it in your diet. But the individuals who drink coffee regularly may experience very little or no effect on their blood pressure.

To determine if caffeine increases your blood pressure, check your stress within half an hour of drinking a carbonated drink. Speak with your physician about the effects of caffeine on your blood pressure.

8. Monitor your blood pressure

If you monitor your blood pressure regularly, it’ll help you keep an eye on your blood pressure to have an idea of how you can control blood pressure. Discuss with your physician. Blood pressure monitors are available easily in the market, and it requires no prescription.

Regular visits with your physician will also be crucial to controlling your blood pressure. Your physician may suggest checking it every day or less frequently.

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