In most cases, people who are diagnosed with high blood pressure, also known as hypertension, are prescribed a therapy consisted of specific medications that balance the blood pressure. However, this does not have to be a permanent solution and despite what we are being told by our doctors, we do not need to suffer from this condition until the end of our lives and poison our bodies with medication because there are useful steps for regulation and even treatment of this issue. To achieve this, you need to make significant lifestyle changes, that is, improvements and to be dedicated and persistent until you achieve your goal. The results will pay off and you will better your overall health too!
How to Lower Your Blood Pressure without Conventional Meds
Start eating healthier foods
A diet abundant in whole grains, veggies, fruits, and low-fat dairy can help you reduce the blood pressure by up to 14 mm Hg. This diet is known as the DASH Diet and it gives amazing results. First, you should start writing a food diary and note down what you eat, when you eat, and how you eat.
Second, it is pivotal to elevate the potassium levels in the body because this will minimize the negative effects of sodium on the blood pressure. When you purchase groceries, make sure you always read the labels and try to buy and prepare as healthier foods and meals as possible. Stay away from fast food, pre-packed meals, and foods abundant in sodium.
Work out on a regular basis
Even half an hour of daily physical activity is able to lower the blood pressure by 4 to 9 mm HG. The most beneficial exercises for people who have hypertension are walking, riding a bike, jogging, dancing, and swimming. For optimal effect, consult your physician for the most beneficial exercise plan for you.
Often times, as a person gains more and more weight, the blood pressure also elevates. In a lot of cases, people who are overweight suffer from sleep apnea, a condition known to increase the blood pressure levels. This is why it is pivotal to lose weight. If you manage to get rid of 10 pounds, you will notice a significant reduction in the blood pressure levels.
You should also pay attention to your waist circumference because the bigger it is, the more you will be prone to this health complication. In men, if their waist circumference is bigger than 40 inches, they are at a higher risk, whereas in women, the risk is higher if their waist exceeds 35 inches.
Minimize the consumption of alcohol
When you overindulge in alcohol, the chance for a higher blood pressure is bigger and it can also interfere with the effect of blood pressure medications as well. But, it is necessary to note that when consumed in proper doses, alcohol can actually decrease the blood pressure by 2 to 4 mm Hg. Women and men over 65 should not consume more than one drink per day; those who are younger than 65 should not consume more than two drinks on a daily basis.
Control your sodium intake
Did you know that even a small reduction of sodium in your daily diet can help you lower the blood pressure by 2 to 8 mm Hg? The RDA of sodium is less than 2,300 milligrams; however, those who are sensitive to salt should not consume more than 1,500 mg per day. The latter includes people who are 51 or older, African Americans and individuals diagnosed with diabetes, chronic kidney disease, and hypertension.
To achieve this, it is important to opt for low-sodium alternatives of foods and drinks you usually buy. Then, you need to eat less processed foods or even better, exclude them completely. Furthermore, instead of adding salt to your meals, you should flavor food with healthy herbs and spices that are rich in nutrients and good for your health. You need not to do this at once; limit the sodium in your diet gradually for optimal results.