High blood pressure is a common condition that can lead to serious health problems. Learn how to treat high blood pressure naturally with 10 effective strategies. From diet and exercise, to stress management and supplements, these tips can help you improve your overall cardiovascular health without relying on medication
You may lower your blood pressure and lower your risk of heart disease by implementing these 10 lifestyle modifications.
If you have high blood pressure, you may be curious about whether or not taking medication to bring the numbers down is required. However, altering one’s way of life is an essential component of hypertension management. By maintaining a healthy lifestyle, blood pressure can be managed, thereby eliminating, delaying, or reducing the need for medication.
Here are ten adjustments in lifestyle that can help lower blood pressure and keep it at a healthy level.
Get rid of those extra pounds, and keep an eye on your waistline.
When a person gains weight, their blood pressure will often rise. Being overweight also increases your risk of developing a condition known as sleep apnea, which disrupts your breathing while you are asleep and contributes further to high blood pressure.
Losing weight is one of the most effective adjustments in lifestyle that can be made to bring blood pressure under control. Even if you only lose a little bit of weight, it can help lower your blood pressure if you have high blood pressure and are overweight or obese. If you lose one kilogram (about 2.2 pounds), your blood pressure may drop by around one millimeter of mercury (mm Hg), which is measured in millimeters of mercury.
Additionally, the size of the waistline is a significant factor to consider. A higher risk of developing high blood pressure is associated with having excess weight carried around the waist.
- Men are at risk if their waist circumference exceeds 40 inches (102 centimeters).
- Women who have a waist measurement larger than 35 inches are at risk (89 centimeters).
These figures differ depending on ethnic background. Inquire with your doctor about a healthy waist measurement for you.
Physical activity on a regular basis can reduce high blood pressure by 5 to 8 mm Hg. It is critical to continue exercising to keep blood pressure from increasing again. Aim for at least 30 minutes of moderate physical activity every day as a general objective.
Exercise can also help prevent high blood pressure from developing from higher blood pressure (hypertension). Regular physical activity can help people with hypertension lower their blood pressure.
Walking, jogging, cycling, swimming, and dancing are some forms of aerobic exercise that can help decrease blood pressure. High-intensity interval training is another option. Short bursts of intense effort are alternated with periods of lighter activity in this style of training.
Strength training can also help lower blood pressure. Aim for at least two days each week of strength training workouts. Consult with your doctor about starting an exercise regimen.
Eat a healthy diet
A diet rich in whole grains, fruits, vegetables, and low-fat dairy products, as well as low in saturated fat and cholesterol, can reduce high blood pressure by up to 11 mm Hg. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are two examples of eating programs that can help reduce blood pressure.
Potassium in the diet can help to reduce the effects of sodium (salt) on blood pressure. Foods, such as fruits and vegetables, are better suppliers of potassium than supplements. Aim for 3,500 to 5,000 mg per day to reduce blood pressure by 4 to 5 mm Hg. Inquire with your doctor about how much potassium you should consume.
Reduce salt (sodium) in your diet
Even a slight reduction in sodium intake can enhance heart health and lower blood pressure by 5 to 6 mm Hg.
The effect of sodium consumption on blood pressure differs amongst people. Limit sodium intake to 2,300 milligrams (mg) or less per day. A lower salt intake — 1,500 mg or less per day — is ideal for most adults.
In order to lower salt intake through diet:
- Read the labels on your food. Try to consume meals and beverages that have a lower sodium content.
- Eat less food that has been processed. Naturally occurring salt in meals is typically only present in trace amounts. The vast majority of sodium is added in the processing stage.
- Don’t add salt. To impart more flavor to cuisine, try using different herbs and spices.
- Cook. When you cook food, you are able to manage the quantity of sodium that is in it.
Alcohol consumption should be restricted to no more than one drink per day for women and no more than two drinks per day for men in order to achieve the desired blood pressure reduction of approximately 4 mm Hg. One drink is equal to one glass (or 12 ounces of beer), one glass (or 5 ounces of wine), or one and a half ounces (or 1.5 ounces) of 80-proof liquor.
However, consuming an excessive amount of alcohol might cause a rise in blood pressure of several points. It is also possible for blood pressure drugs to become less effective as a result of this.
Cigarette smoking raises the risk of high blood pressure. Quitting smoking is an effective way to lower blood pressure. In addition to this, it can lower one’s risk of developing heart disease and enhance one’s general health, thereby resulting in a longer lifespan.
Get a good night’s sleep
A poor quality of sleep, defined as consistently receiving less than six hours of sleep per night over a period of many weeks, has been linked to an increased risk of developing hypertension. Sleep apnea, restless leg syndrome, and general restlessness are just some of the conditions that can make it difficult to get or stay asleep (insomnia).
Inform your primary care physician if you frequently have difficulties falling or staying asleep. It may be possible to improve sleep by determining and treating the underlying problem. If you do not suffer from sleep apnea or restless leg syndrome, however, you may benefit from the following straightforward advice for improving the quality of your sleep.
- Maintain a regular pattern of restful sleep. Maintain a regular schedule for when you go to bed and when you get up. Make every effort to stick to the same routine on the weeknights as well as the weekends.
- Create a restful space. That entails ensuring the bedroom is always kept at a comfortable temperature, is devoid of noise, and is completely dark. Engage in a calming activity for the hour before going to bed. This could involve activities such as taking a hot bath or practicing relaxation techniques. Stay away from sources of bright light like a television or computer screen.
- Be mindful of the foods and beverages you consume. Avoid going to bed either hungry or bloated. It’s best to steer clear of big meals right before night. Additionally, tobacco, caffeine, and alcohol should be limited or avoided as soon to bedtime as possible.
- Limit naps. Those who find that napping during the day helps them feel more refreshed in the evening may benefit from restricting their naps to no more than thirty minutes early in the day.
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Emotional stress that lasts for a long period of time (chronic) may contribute to high blood pressure. It is necessary to conduct additional studies on the effects of stress reduction strategies in order to determine whether or not they can bring about a reduction in blood pressure.
Find out what generates stress in your life, such as your job, your family, your money, or an illness, and then focus on finding solutions to lower that stress. Try out the suggestions below.
- Try not to take on too much at once. Make a plan for the day and concentrate on the most important things. Learn to say no. Make sure you give yourself enough time to do everything that has to be done.
- Put your attention on the problems that you can fix, and devise a strategy to do so. If there is a problem at work, you should talk to a supervisor. Find a solution to any issues that arise with your partner or your children.
- Avoid stress causes. Alter your travel plans to avoid stressful times of day, such as rush hour, or take advantage of alternative modes of transportation. If at all feasible, you should stay away from persons who are stressful.
- Make sure you get some rest. Set aside some time each day to sit in stillness and take some deep breaths. Create space in your schedule for pleasurable pursuits or hobbies, such as going for a stroll, cooking, or helping others.
- Practice thankfulness. Reducing stress might be one of the benefits of showing gratitude to others.
Regularly check your blood pressure at home.
Blood pressure can be monitored at home. It can test your drugs and lifestyle modifications.
Home blood pressure monitors are nonprescription. Consult a doctor before starting home monitoring.
Controlling blood pressure requires regular doctor visits. Ask your provider how often to check your blood pressure if it’s well-controlled. You may just need to check it daily.
The presence of loving relatives and friends is critical to maintaining good health. In order to maintain a healthy blood pressure level, they may encourage you to take better care of yourself, drive you to the office of your healthcare practitioner, or begin an exercise program with you.
Consider joining a support group if you discover that you require assistance beyond that which can be provided by your family and friends. It is possible that this will put you in contact with people who are able to provide you with an emotional or morale boost as well as practical advice on how to deal with your condition.
People also Ask
How can I quickly get my blood pressure down?
Losing excess weight is one of the most effective strategies to lower blood pressure, along with other lifestyle changes and medication. Quitting smoking.
How Can I Lower My Blood Pressure Immediately?
1. Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. …
2. Do a breathing exercise. …
Can drinking water lower your blood pressure?
The improvement in blood pressure can be attributed to something as easy as maintaining proper hydration by consuming six to eight glasses of water on a daily basis. Because water accounts for 73% of the human heart1, there is no other liquid that is more effective than water at regulating blood pressure.
What time of day is blood pressure highest?
In most cases, a person’s blood pressure will begin to rise a few hours before they awaken from sleep. The highest point is reached in the middle of the day and the trend continues. The late afternoon and nighttime hours are often associated with a decline in blood pressure. While sleeping, a person’s blood pressure is often at its lowest point throughout the night.
Does lemon water bring your blood pressure down?
Lemon drink has trace amounts of numerous minerals, including several that are thought to be good in bringing blood pressure down. Those who suffer from hypertension can benefit from both calcium and potassium’s ability to bring their blood pressure down. According to one study, drinking water with lemon can help immediately bring the figure back into the usual range.
Do bananas lower blood pressure?
You might not be aware of this, but eating one banana every day can help keep high blood pressure at bay. This fruit has a significant amount of potassium, which is a mineral known for its ability to decrease blood pressure. The body’s sodium levels are easier to maintain when potassium is present.
Does holding breath lower blood pressure?
Blood pressure rises progressively during breath-holding, even width pre-oxygenation and hypocapnia.
Does aspirin lower blood pressure?
Aspirin traditionally was assumed to have no effect on blood pressure, but in recent studies, aspirin intake at bedtime compared with intake on awakening considerably reduced blood pressure.
What should I do if my blood pressure is 160 over 100?
A dangerous condition known as high blood pressure can have a variety of root causes, including unhealthy lifestyle choices like being overweight and not getting enough exercise. If it becomes too high, specifically 180/120 or above, you need to call 911 or go to the emergency room if you have any of the symptoms indicated here.
What is dangerously high blood pressure?
If your blood pressure reads 130 over 80, this is considered to be stage 1 of high blood pressure. A blood pressure reading of 140 over 90 is considered stage 2 high blood pressure. Seek immediate medical attention if you have experienced multiple instances in which your blood pressure readings have been measured at 180/110 or above. This level of blood pressure is considered to be in “hypertensive crisis.”
What is the best drink for high blood pressure?
The top drinks for lowering blood pressure include water, fruit juices (pomegranate, prune, cranberry, cherry), vegetable juice (tomato, raw beet), tea (black, green), and skim milk.
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