Lifestyle to Control Hypertension or High Blood Pressure With No Medication
Changing Lifestyle to control high blood pressure without medication
High blood pressure is one of the silent killers worldwide. Many people are not aware that they have high blood pressure. If this condition is untreated then a person will increase the risk of heart disease and stoke. Untreated hypertension or high blood pressure will also lead to chronic kidney disease (CKD) because it will destroy your kidney. This disease also increase the risk of blindness and dementia. That is why high blood pressure or hypertension is called a silent killer.
All people is at rick of the high blood pressure disease and you may have it without knowing that you have it. You must always vigilant of your health and have regular check-ups to your doctor. If you have then ou do something about it before it is too late. There are ways to control your high blood pressure or Hypertension. And there is always medication to lower your blood pressure without the need prescription. People must need to change their lifestyle in order to lower their blood pressure.
Many people have hypertension or high blood pressure because of their lifestyle. They don’t have a healthy lifestyle. Many people don’t care about their diet or the food that they eat. They don’t do exercise. They drink a lot of alcohol. They smoke a lot. They get a lot of stress in their daily life. Lifestyle plays a very important role in reducing your blood pressure. So if you have a high blood pressure (a systolic pressure of 140 or above or a diastolic pressure of 90 or above) or with prehypertension (a systolic pressure between 120 and 139 or a diastolic pressure between 80 and 89) then you must do something about it.
Here are the lifestyle that you must change to lower your blood pressure:
- Loose Weight and Watch your Waistline
When your weight increase so is your blood pressure. Losing pound helps a lot in lowering your blood pressure. To lose weight a very effective way to reduce your blood pressure. People must always watch out their waistline. If you carry too much weight to your waistline can put you at greater risk of high blood pressure. - Regular Exercise
Regular physical exercise or workout can lower your blood pressure. 30 minutes to 60 minutes of physical exercise everyday lowers blood pressure by 4 to 9 millimeters of mercury (mm Hg). If you increase your daily activities everyday, it could also help lower blood pressure. Breast walking and light strength training can also help reduce hypertension. But before you do the workout, you must talk to your doctor so that he can tailor you an exercise program for you. - Healthy Diet
Eating a healthy diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. We all know that it is very difficult to change eating habits but if you value your health and life then you must change your eating habits.Tips to adopt a healthy diet:
- Evaluate your eating style
- Consider boosting potassium
- Be a smart consumer
- Cut yourself some slack
- Reduce Sodium in your Diet
This is also a must if you want to lower your blood pressure. Reduction of sodium in your diet also reduce blood pressure by 2 to 8 mm Hg. So the greater the cutbacks in sodium means the greater the reduction in your blood pressure.- Calculate your sodium consumption at all times
- You must always read food labels
- Eat fewer processed foods
- Don’t add salt
- Ease into eating with sodium
- East more fresh foods
- Check your water softener for hidden sodium
- Reduce or Limit Alcohol Consumption
Alcohol is good and bad to your health. Small amount of alcohol intake to your body can help prevent heart attacks and coronary artery disease and also can reduce blood pressure. But if you drink too much this it is not good to your health. Too much alcohol intake can raise blood pressure a lot. - Avoid Tobacco Products and Secondhand Smoke
Smoking cigarette is dangerous to your health. Well this is true. One of the dangers in smoking is that nicotine can raise your blood pressure by 10 mm Hg. There are lots of chemicals in cigarette or tobacco that can damage your arteries and cause fluid retention. In this case, it can raise your blood pressure. Secondhand smoking is also very dangerous to your health. This health ricks include high blood pressure and heart disease. - Cut back on caffeine
Drinking caffeinated beverages can cause a spike in your blood pressure. There is also a study that persons who regularly drink caffeine have a higher blood pressure. - Stress Reduction
It is still debatable whether stress can make your blood pressure high. Stress and or anxiety can temporarily increase blood pressure. You must determine what stresses you before you can try to reduce your stress.
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