High blood pressure is like a silent killer to the human body. It often does not have any symptoms but carries a risk of heart disease and stroke. Almost half of the adults are suffering from this leading cause of death. Usually, people control it through some modern medication. But following some effective ways can control high blood pressure naturally.
Here Are The 10 Ways To Control High Blood Pressure Without Medication
1. Lose Weight
via: Healthline.com
Losing weight is the most effective way to lower your blood pressure. You can lower your blood pressure by 5 to 20 points for every 20 pounds you lose. If you are overweight, then losing around 10 pounds can also help.
Men with 40 inches of waist and women with 35 inches of the waist can have a problem of high blood pressure.
2. Follow DASH Diet
For resisting this dangerous illness, you have to make major changes in your daily diet. A diet plan called DASH (Dietary Approaches to Stop Hypertension) is mainly designed for managing blood pressure. Its basic rule is to stay away from the following things:
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Foods high in saturated fat
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Processed Items
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Carbohydrate
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Sugar
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Salt
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Alcohol
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Caffeine
Instead of these, you can consume food items that feature the following properties:
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Fruits and vegetables that are high in antioxidants such as berries
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High protein foods such as unsalted nuts
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Foods rich in Calcium such as low sugar yoghurt
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Foods high in potassium and magnesium such as leafy greens
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Whole grains
Stick these things in your daily diet and watch your blood pressure drop by 8 to 14 points.
3. Exercise Daily
via: Health.harvard.edu
Exercise is also one of the best ways to lose weight and control blood pressure. Exercising daily for 30 minutes can reduce your blood pressure by 56 to 88 mm Hg. The most effective exercise to control blood pressure is walking, jogging, swimming, cycling and dancing. Stress relaxing techniques like Meditation can also help in it.
Also Read: 10 Simple Exercises To Reduce Belly Fat Without Any Equipment
4. Control On Sodium Intake
Most people consume about 3400 mg of sodium in a day via salt, cheese, etc. But as per the research, the daily recommended sodium intake is about 2300 mg. This excessiveness leads people to the condition of high blood pressure. So, avoid consuming salt and other high sodium products for controlling blood pressure.
5. Read Labels Before Consuming Anything
via: Safefood.net
Always read labels before buying or consuming any food products. Because it reveals a lot about the ingredients used in it. Don’t consume products that are high in sodium, saturated fat, and cholesterol value.
6. Increase Potassium Intake
Add more potassium products to your diet plan, because it regulates the heart rate and reduces the effect of sodium in the body. The following food items are high in potassium:
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Fruits like papaya, avocados, orange, melons, and apricots
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Leafy green vegetables like spinach and kale
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Vegetables like potatoes and sweet potatoes
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Tuna and salmon fish
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Beans
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Nuts and seeds
Also Read: Learn About 10 Health Benefits Of Carrots That Fill You With Healthy Nutrients
7. Avoid Heavy Alcohol Drinking
via: Sobarecovery.com
Avoid or set a limit on your alcohol drinking, if you are addicted. Limit yourself to one drink a day. It will bring down your blood pressure by 2 to 4 points.
8. Quit Smoking
Smoking cigarettes increases your blood pressure as well as harm your heart. Quitting it is the best thing you do to yourself. Because every cigarette you smoke increases your blood pressure for a while and is very harmful to blood pressure patients.
Also Read: Tired of Smoking Habit? Here Find Out How to Quit Smoking
9. Avoid Stress
via: thinkrightme.com
Stress is one of the key causes of high blood pressure. When you get stressed, your body faster heart rate and constricted blood vessels. Several studies say that reducing stress can help lower blood pressure. To avoid the feeling of stress, you can engage in other things like listening music. Besides it, meditation is the best way to get rid of stress.
10. Control The Risk Factor
Control the risk factors like diabetes to keep blood pressure under control. Other health deficiencies can also directly affect blood pressure. Taking regular medical preception to prevent them is very important. Regular blood pressure monitoring is also recommended in this condition.