Tips To Control High Blood Pressure Without Meds

Lifestyle plays a pivotal role in managing your blood pressure levels. By just correcting our lifestyle you can avoid, delay or reduce the need for medication.

Did you know?

That weight-loss and belly-fat reduction are linked to your BP? Blood pressure is often proportional to weight. In some cases it is also related to disrupted breathing while you sleep, often known as sleep apnea, which further raises your blood pressure. One may reduce blood pressure by about 1 mm Hg with each 1 kg (about 2.2 pounds) of weight you lose.

That a regular exercise routine can work wonders for your BP? Regular physical activity starting from 30 minutes of walk and lasting to 60 – 150 min gymming, jogging etc can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. Some of the exercise type like aerobic, walking, jogging, cycling, swimming, dancing, also high-intensity interval training,

That a diet rich in potassium will help you control your BP? Diet rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol is best for it. This eating plan is also known as the Dietary Approaches to Stop Hypertension (DASH) diet. Consider boosting potassium levels in the body which includes fruits and vegetables, coconut water, lemon etc. Try to avoid table salt specifically in raw form. Better to go for Himalayan salt or rock salt instead of it.

That cutting down on sodium in your diet is the best way to maintain your BP? Even a small reduction in the sodium in your diet can improve blood pressure by about 5 to 6 mm Hg. As per RDA daily sodium requirement is 2,300 milligrams (mg) a day or less. Here are some tips for reducing sodium intake: start reading food labels, choose low-sodium alternatives of the foods and beverages. Eat fewer processed foods as most of sodium is added while processing for preservation. Don’t add extra salt from the top instead add herbs or spices to add flavour to your food.

That your alcohol intake is linked to your BP? Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points.

That every time you smoke your BP shoots up? Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.

That coffee and BP are not a happy combo? Caffeine can raise blood pressure up to 10 mm Hg specifically through coffee. But there is a case of resistance in which the excessive intake of coffee may have little or no effect on their blood pressure.

That stress is your worst enemy? High level of stress may contribute to high blood pressure. That is why it is being said to take a break from work in a while to start with fresh. Focus on specific issues to control and make plans to solve them.

One last word: Do keep a proper monitor to measure BP at home