Ways To Control And Manage Hypertension Without Medication

If you have high blood pressure, you might be wondering what medication you need to take to lower the readings. However, changing one’s lifestyle is vital to managing high blood pressure. Maintaining blood pressure control through a healthy lifestyle may remove, postpone, or minimize the need for medication.  

These are some lifestyle changes that can bring down your blood pressure and maintain it there:  

Regular exercise 

Physical activity on a regular basis can reduce high blood pressure by 5 to 8 mm Hg. To prevent blood pressure from increasing once more, it’s essential to continue exercising. You should aim for at least 30 minutes of moderate physical activity each day. Exercise can also prevent hypertension (high blood pressure) from developing in cases of raised blood pressure. Regular exercise can help people with hypertension, it lowers their blood pressure to a safe level. Walking, jogging, cycling, swimming, or dancing are some forms of aerobic exercise that can lower your blood pressure.  

Eat a healthy diet  

A diet low in saturated fat and cholesterol and high in whole grains, fruits, vegetables, and low-fat dairy products can reduce high blood pressure. The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet are two examples of eating regimens that can lower blood pressure. Salt’s (sodium’s) effects on blood pressure can be lessened by adding potassium to your diet. Foods like fruits and vegetables are better suppliers of potassium than supplements.  

Lose extra weight   

Weight gain frequently causes an increase in blood pressure. In addition to raising blood pressure, being overweight can lead to sleep apnea, which disrupts breathing while you’re asleep. One of the best way-of-life adjustments for lowering blood pressure is weight loss. Even a minor weight loss can help lower blood pressure if you are obese or overweight. The size of the waistline is also important. High blood pressure risk can be increased by carrying too much weight around the waist. So, it’s better to lose weight around your waist also.  

Quit smoking  

Blood pressure goes up when you smoke. Avoiding smoking can lower blood pressure level. Quitting smoking also increases healthy life by lowering the risk of heart disease and enhancing general health.  

Eat dark chocolate  

Small amounts of dark chocolate may benefit your heart, even though eating a lot of it probably won’t. That’s because flavonoids, which are plant substances that induce blood arteries to expand, are rich in dark chocolate and cocoa powder. Use non-alkalized cocoa powder, which is notably high in flavonoids and has no added sugars, for the most potent effects.  

Reduce stress  

Chronic (long-term) emotional stress may be a factor in high blood pressure. You should focus on your priorities and learn to say no.  

Hypertension affects a large percentage of the world population, but you can control your high blood pressure by following the above points. If your blood pressure still has not improved after adopting these changes, you should consult your healthcare provider for proper medication and treatment. They will recommend some drugs according to your blood pressure level.   

Leave a Reply

Your email address will not be published. Required fields are marked *