How To Lower Blood Pressure Without Medication At Home? بسم الله الرحمن الرحيم
More than 1 billion people in the world suffer from high blood pressure (hypertension). Simple diet and lifestyle changes, you can adopt, can help balance your cholesterol levels just as well without any nasty side effects.
Here I’m going to mention the top ways how to lower blood pressure naturally at home just by doing a few lifestyle changes.
Tips to Lower Blood Pressure Without Medication:
Shut off some extra pounds
High blood pressure is linked directly with increased body weight, as you keep putting on weight your blood pressure will rise as well. So, if you’re overweight, you’ll have to lose some weight first, to help lower blood pressure.
Waistline measurements are also linked with a risk of developing blood pressure in males and females. A Male’s waistline should measure no more than 40 inches. Whereas, a female’s waist measurement should be up to 35 inches. Keep in mind that the ideal waist size is very dependent on your ethnic group.
Getting rid of those extra pounds can make a real difference in your blood pressure. Weight management depends on a properly balanced diet, and regular physical exercise. Making a few small changes in your lifestyle can produce big improvements in blood pressure.
Exercise Your Way to Lower Blood Pressure
Physical exercise is a most powerful aid to resistance against high blood pressure. Add aerobic exercises such as brisk walking, jogging or swimming to your regime.
First comes walking. You should know how and when to walk. You could walk, before eating food, and that walking should be a little bit brisk walking, never allow your breath to get fast, don’t become breathless, and walk nicely. Walk for 45 minutes if possible in the morning and half an hour in the evening. Selection of the right exercise among the group of exercises that might help lower blood pressure.
To improve cardiovascular health and blood pressure regulation, seek to accumulate at least 150 minutes of moderate-intensity exercise per week.
Stress, particularly chronic stress is an important causal factor in high blood pressure. Turning to stress-relieving activities such as yoga, meditation, or deep breathing. Such practices not only soothe the mind, they gradually influence blood pressure levels in a positive direction.
Ultimately every disorder finds its roots in the mind. Primarily high blood pressure is a psychosomatic disorder. Some common traits are usually observed when people suffer from high blood pressure, usually, aggressive behavior, doing everything speedily, if things don’t go right, getting disturbed and angry, always anxious and stressed, and you can’t control everything according to your way. So, a person is always under stress. Such emotional states may raise blood pressure beyond normal.
So, check your emotions and learn to be calm and accept people as they are, person should develop an attitude of faith and gratitude. Surrender all your worries to God and nature, and believe that everything and whatever is happening is for your own good.
Stop Alcohol Consumption and Quit Smoking
It is well known that excessive drinking and smoking cause high blood pressure. Such habits can add to the harm caused by cigarette smoking, but their moderation or elimination will considerably reduce your cardiovascular risk.
Quality Sleep Matters
Take special care of your sleep. If you do not get enough rest, the consequences can be high blood pressure. Strive for 7-9 hours with good quality sleep every night. Establish a comfortable bedtime routine, minimize online time before going to sleep and maintain an unchanging practice for getting up in the morning. These promote better sleeping habits.
Mindful Eating for a Healthier Heart
Eating a heart-healthy diet is one of the most basic steps toward achieving lower blood pressure naturally. Adopt the DASH (Dietary Approaches to Stabilize Hypertension) diet, which calls for an abundance of fruits and vegetables along with whole grains and lean proteins. Cut sodium intake by choosing fresh, whole foods instead of processed.
Taking the right food by itself acts as the best medicine.
- Avoid foods that are high in salt and sugar: To decrease your salt intake, doctors often tell their hypertension patients to reduce their salt intake. There is a big reason that excess consumption of sodium can raise significantly blood pressure while eliminating salt from your diet is not recommended. Experts say a person should consume less than 2300 mg generally, per day of salt. Pay attention to food labels, choose low-sodium options, or avoid adding excess salt to your meal.
- Incorporate high Potassium foods: Eating more potassium can neutralize the effects of sodium and stabilize blood pressure. Eat potassium-rich foods such as bananas, sweet potatoes spinach, and oranges. These are some of the natural sources that help promote a heart-healthy life.
- Avoid Food that is Excess in saturated fats like fried stuff, and spicy stuff, and also avoid non-vegetarian foods.
So, what are you going to eat now? Follow these food habits to reduce, and keep your blood pressure, in control. (without pharmaceuticals)
Garlic contains allicin and is often responsible for associated health benefits. It increases the body’s production of nitric oxide, which helps the smooth muscles relax and the blood vessels dilate these changes, reducing hypertension. Sources reported that garlic extract reduced hypertensive people’s systolic and diastolic blood pressure.
Bananas contain potassium which helps to reduce the effects of sodium and alleviates tension in the walls of the blood vessels(arteries).
Beetroot is rich in nitrates which aid to relax arteries and improve blood flow. According to a study consuming a glass of beet juice can yield a five-point drop in blood pressure. Even greater over the long term, if it is drinking daily
Strawberries and blueberries contain antioxidant compounds called anthocyanins a type of flavonoid. Consuming these compounds might help lower blood pressure. Blueberries, strawberries, and raspberries are easy to add to your diet, you can put them on your cereal or granola in the morning or keep frozen berries on hand for a quick and healthy dessert.
In people with hypertension or pre-hypertension, dark chocolate and cocoa-rich chocolates lower blood pressure. That is, chocolate contains antioxidants known as Foothills which stiffen the walls of blood vessels to reduce pressure in arteries and allow more flow to the brain and heart. What’s more, these same substances make platelets less sticky so that they do not clot easily.
Select high-quality chocolate containing 70 % cocoa or more and eat one square (about a third of an oz.)or piece per day.
6. Leafy Greens
Leafy greens such as spinach, arugula (rocket), kale and collard greens are rich in two of the key minerals to slow high blood pressure–potassium and magnesium.
These nutrients are a major ingredient of the Dietary Approaches to stop hypertension, tension or high blood pressure
Eating oatmeal can lower systolic and diastolic blood pressure. Oats contain a type of fiber, called beta-glucan, which may reduce blood cholesterol levels. Beta-glucan may also lower blood pressure. The research found that higher consumption of beta-glucan fiber may lower both, systolic and diastolic blood pressure.
Start the day with a bowl of oatmeal or use rolled oats instead of breadcrumbs, to give texture to the meat or vegetarian burger patties.
Watermelon contains an amino acid called citrulline, which aids to manage high blood pressure. Citrulline aids the body to produce nitric oxide. Nitric oxide is a gas that relaxes blood vessels and encourages flexibility in blood vessels. These effects aid the flow of blood, which can lower high blood pressure.
Consume this awesome juicy fruit on daily bases. Eating watermelon on empty stomach is beneficial for lowering blood pressure.
Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings.
Eating 3 Kiwis a day for eight weeks, resulting in a more significant reduction in blood pressure.
The research found that consuming a cup of pomegranate juice, once a day for four weeks, aids in lower blood pressure over the short term. Pomegranate juice is tasty with a healthy breakfast.
Homemade juice is preferably recommended, because of the sugar content in store-bought juices as the added sugars can negate the health benefits.
High blood pressure is a serious issue, and you shouldn’t take it lightly, if you get affected by high blood pressure for a long, it will affect your kidney, liver, heart, and vital organs will be affected, and that could be dangerous. So, be happy always, and follow Better Habits, Positive Thinking, Clean Eating, and LOVING YOURSELF.
Use these natural, no-cost strategies to help you take charge of your cardiovascular health. Little things count: Some simple adjustments from incorporating mindful eating habits to the regularity of exercise and stress management can all reduce blood pressure. Consistency is the key, however. It would help if you asked for medical counseling to make these lifestyle adjustments personally tailored to your needs. Let the journey begin, and you can enjoy a naturally low blood pressure lifetime.