Five Ways to Reduce Blood Pressure Without Medications

If you have been recently diagnosed with hypertension (high blood pressure), you might be thinking of starting anti-hypertensive medications. Well, you should certainly start anti-hypertensive medications, if you have very high blood pressure. However, if your blood pressure is high, but not very high, you might want to reduce your high blood pressure without anti-hypertensive medications. Yes, it is possible to a great extent, to bring down high blood pressure without anti-hypertensive medications, just by making certain lifestyle changes. But, remember the lifestyle changes you make are for your entire life and not for few months or years. If you are motivated, try the following lifestyle changes/modifications and bring down your high blood pressure to normal and lead a healthy life, because the lifestyle you make will make you healthier, and not only reduce high blood pressure.

  • Reduce the extra body weight: the overweight and obese individuals are at greater risk of developing hypertension. Hence, reduce the extra weight (extra burden in your life) you are carrying and shed it. By reducing extra weight you are reducing your waistline. Studies have shown that the length of waistline has direct link with increased risk of mortality due to cardiovascular problems. So, shed your extra pounds and control blood pressure.
  • Eat healthy diet: avoid all junk foods, a must for healthy diet. Avoid processed foods, refined foods and try to eat natural and blend foods. Make your diet with whole grain cereals, fresh fruits and vegetables. Reduce consumption of meat, especially red meat, which is high in cholesterol and calorie, detrimental to your health. Half of your diet should constitute with fruits and vegetables and remaining half with fish and other protein rich foods and whole grains. You can follow DASH diet.
  • Do regular exercise: regular physical activity is very important in reducing blood pressure. You should exercise at least for 30 minutes, with moderate intensity physical activity such as brisk walking or jogging for at least five days a week. Buy a pedometer and count your steps to encourage yourself with your regular physical activity. Your pedometer count should be over 10,000 per day.
  • Reduce sodium intake: sodium is one of the leading causes of hypertension. We get most of the sodium from common salt. Reduce intake of common salt in your food. Avoid taking table salt. Read labels of any food item you buy to know sodium content in it. Do not eat processed and refined foods, because most of them are loaded with salt and sodium. Use low sodium free potassium salt instead of common salt, which is similar to taste but without sodium. Reduction in salt can reduce your blood pressure significantly. Recommended sodium intake is 2-2.5 grams (or 2,000 mg to 2,500 mg) per day and one teaspoonful of table salt contain 2,300 mg of sodium.
  • Reduce alcohol: alcohol is two edged sword. Moderate (one or two drinks a day) intake of alcohol can help you reduce blood pressure, but excess intake can shoot up your blood pressure and bring down your health. It is not easy to go moderate when alcohol is in question, hence it is important that you become a teetotaler.

Follow the above mentioned five lifestyle changes and reduce your high blood pressure to normal or near normal.

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