11 Natural Ways To Control Hypertension Without Medication

11 Natural Ways To Control Hypertension Without Medication

Hypertension (High blood pressure) plays a contributing role in more than 15% of deaths in the United States alone; this is according to a Harvard study. High blood pressure raises the risks of heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. According to the American Heart Association, 28 percent of Americans have high blood pressure and don’t even know it.

High blood pressure (hypertension), can be caused by lifestyle factors or by genetics, or a combination of both. It is dangerous if left untreated, as it raises your risk for heart attack and stroke.

For people with high blood pressure, there’s a wide variety of drugs and medical devices that can help bring down the blood pressure to a safer level. There is an extensive variety of available medical interventions; many of which are costly or carry side effects. However, there’s a much simpler way to bring blood pressure down.

Fortunately, most people can bring down their blood pressure naturally without medication. You can use a new program developed by a research team that focuses on diet, exercise, and sleep.

 

11 Natural Ways To Control Hypertension Without Medication

11 Ways To Control Hypertension Without Medication

1. Maintain A Healthy Weight

Weight is one of the most important determiners of blood pressure. Taking off a few pounds for those with Body Mass Index (BMI) that is over 25 to 28, will help you to control your hypertension. A body mass index of 25 to 29.9 is considered overweight, while 30 and higher is obese.


A study found that people who gained just 5% of their body weight saw slight boosts in their blood pressure. People who packed on extra fat around their bellies saw the greatest increases.

2. Exercise Regularly

Regular physical activity (about 30 minutes most days of the week) can lower your blood pressure. It can lower it by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be consistent in your exercise routine. If you stop exercising, there is a high risk that your blood pressure can rise again.

If your blood pressure has the tendency of going high, exercise can help you avoid developing hypertension. For those that already suffering from hypertension, regular exercise can bring your blood pressure down to safer levels.

Some examples of aerobic exercise you may try include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. You should aim to include strength training exercises at least two days a week. You can as well, talk to your doctor about developing an exercise program.

3. Cut Back On Salt

Most Americans eat more salt than is advised by the government’s Dietary Guidelines for Americans. Reducing your intake to less than the recommended daily limit of 2,300 milligrams (about a teaspoon) will help your blood pressure. Learn not to salt your eggs; finish your lunch without a pickle, etc…

4. Eat A Healthy Diet

Eating a healthy diet can significantly lower your blood pressure if you have high blood pressure. Good diets are rich in whole grains, fruits, vegetables, and low-fat dairy products. It isn’t easy to change your eating habits, but you can follow these tips:

  • Keep a food diary: Write down what you eat, even for just a week. This can shed some light on your true eating habits. With that, you can monitor what you eat, how much, when and why.
  • Be a smart shopper, and form the habit of reading food labels when you shop. Also, stick to your healthy-eating plan when you’re dining out.
  • Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements.

5. Indulge In Dark Chocolate

Dark chocolate varieties contain flavanols that make blood vessels more elastic and increase the chances of lowering your blood pressure. A study found that 18% of patients who ate it every day saw a blood pressure decrease. Consume half an ounce daily, and make sure it contains at least 70% cocoa.

 

11 Natural Ways To Control Hypertension Without Medication

6. Limit The Amount Of Alcohol Intake

By drinking alcohol only in moderation, you can potentially lower your blood pressure by about 4 mm Hg. Moderate drinking is one drink a day for women, or two a day for men. However, drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also degrade the efficacy of blood pressure medications.

7. Quit Smoking, And Cut Back On Caffeine

Cigarette smoking increases your blood pressure for many minutes after you finish. But quitting smoking can help your blood pressure return to normal. It can also reduce your risk of heart disease and improve your overall health. All things being equal, people who quit smoking may live longer than people who never quit smoking.

Furthermore, the role caffeine plays in blood pressure is still debated. But it is believed that caffeine can raise blood pressure up to 10 mm Hg in people; especially those who rarely consume it.

Although the long-term effects of caffeine on blood pressure aren’t clear, it is possible that blood pressure may slightly increase. You should talk to your doctor about the effects of caffeine on your blood pressure.

8. Take A Supplement

The coenzyme Q10 can reduce blood pressure by up to 17 mmHg over 10 mmHg. This antioxidant, required for energy production in the body, dilates blood vessels. Consult your doctor about taking a 60 to 100 mg supplement for low blood pressure.

9. Reduce Your Stress

Chronic stress is a bad combination with high blood pressure, and can even trigger it. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to think about what causes you to feel stressed. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

Change your expectations, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no when necessary. There are some things you can’t change or control, but you can change how you react to them.

Focus on issues you can control and make plans to solve them and avoid stress triggers like rush-hour traffic on the way to work, or people who cause you stress if possible.

Make time to relax and to do activities you enjoy. Also, take time each day to sit quietly and breathe deeply. Enjoy activities or hobbies in your schedule, such as taking a walk, cooking or volunteering, and practice gratitude. Studies have found that expressing gratitude to others can help reduce your stress.

10. Get Better Sleep

If you’re not getting enough sleep, either because you’re burning the midnight oil or you’re dealing with a sleep disorder, you may be exposing yourself to greater risk for high blood pressure. People who are deprived of good and quality sleep are more likely to overeat, gain weight, and feel stressed.

Multiple studies have shown that every hour less of average sleep duration per night is associated with a 37% increase in the odds of developing hypertension. People with sleep apnea saw reductions in their blood pressure when they were treated.

11. Monitor your Numbers at Home

The act of taking your own blood pressure won’t lower it, but getting to know your numbers can help you better understand what could be causing an increase, and what’s healthy and what’s not for you.

It is wise to monitor your blood pressure at home in the mornings and evenings, as this gives you a more complete picture. Additionally, research suggests that keeping track of your own blood pressure may be an incentive for you to make healthy choices like losing weight and eating healthier.

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