Five Best Ways to Lower Blood Pressure without Medication

Hypertension (also known as hypertension) is high blood pressure. is much more serious It is more common than people realize. It can cause severe complications. Melody H. Hermel MD, a cardiologist United Medical Doctors La Jolla, California explains that high blood pressure is a risk factor for heart disease, stroke and heart failure.

Modifiable Because there are many things you can do on your own to lower blood pressure, “key word” is key here without medication. Lifestyle modification is the cornerstone of managing high blood pressure, says Hermel. You can prevent hypertension by changing your lifestyle.

READ THIS NEXT This Is Why Your High Blood Pressure Isn’t Responding to Medication.

1

Eat healthy—and skip the salt.

High blood pressure can be addressed by a healthy diet in several ways. can be a delicious way How to improve your health. Hermel recommends a diet rich in fruits and vegetablesYou should also limit your salt intake.

This diet is actually called the DASH (Dietary Approaches to Stop Hypertension). The DASH diet is a healthy-eating plan “Designed to help treat or prevent high pressure (hypertension),” says the Mayo Clinic. It includes foods rich with potassium, calcium, magnesium, which are nutrients that can help control blood pressure. The diet restricts foods high in sodium, saturated oil, and added sugars.

DASH diet not only provides beneficial nutrients but moderation and a healthy diet can help to lower blood pressure.

“Being overweight and obese can increase your risk of developing diabetes.” developing high blood pressure. According to the U.S. Department of Health and Human Services, blood pressure actually rises with increasing body weight. “Losing even 10 pounds can lower your blood pressure—and losing weight has the biggest effect on those who are overweight and already have hypertension.”

2

Get regular exercise.

According to the Mayo Clinic, hypertension is a risk factor that increases with age. However, regular exercise can make a big difference. “Regular exercise makes the heart strongerThe site explains that. A stronger heart can pump blood more efficiently and with less effort. This decreases the pressure on the arteries. This reduces blood pressure.

You don’t have to be hypertensive if you are already doing physical activity. part of your routine. The Mayo Clinic states that exercise can be used to manage and control the condition. “You don’t have to join a gym or run a marathon right away. Instead, take it slow and add more physical activity to your daily schedule.

3

Get lots of rest.

People who experience insomnia regularly, or just occasionally, know that it can cause fatigue and irritability. Not sleeping well can be a problem. other negative effects You can improve your health and blood pressure.

“Research shows that five hours of sleep per night is sufficient to keep you awake for longer periods of time,” says one study. increase your risk of developing—or worsening—high blood pressure,” Naima KovassinThe Mayo Clinic is informed by Dr.. Covassin explains that while it’s not known why this happens, the Mayo Clinic believes sleep helps regulate stress hormones. High blood pressure can be caused by a lack of sleep over time.

4

Drink more water—and skip the alcohol.

Alcohol affects your blood pressure in several different ways—all of them bad. Francisco Lopez-Jimenez, MD, explains to the Mayo Clinic that drinking too much—in one sitting or repeatedly—can spike your blood pressure.

Lopez-Jimenez also warns that alcohol can lead to weight gain and can interact with blood pressure medication. He suggests that people with high blood pressure should avoid alcohol and drink alcohol only moderately.

Water, on the contrary, can help. “Something as simple and straightforward as keeping yourself hydrated Drinking six to eight glasses of water per day can improve blood pressure, HealthMatch reports. They also point out that minerals can be added to water to make it more blood pressure-friendly. The site states that water accounts for 73 percent of our human hearts, and therefore no other liquid can be more effective at controlling blood pressure.

There are other options for hydrating: decaffeinated herbal teaHealthMatch recommends sparkling water that is sugar-free and contains milk.

To receive more health news directly to your email, subscribe sign up for our daily newsletter.

5

Smoking is a sin.

It’s hard to overstate the benefits of quitting smoking for your overall health. There are more than 16 million Americans who suffer from various diseases. caused by smokingThe CDC says so.Smoking causes cancerAccording to the site, this includes heart disease, stroke, lung diseases and diabetes as well as chronic obstructive and pulmonary disease (COPD), which can include emphysema or chronic bronchitis. “Smoking increases your risk of developing tuberculosis, certain eye conditions, and immune system problems, such as rheumatoid arthritis.”

WebMD states that smoking cigarettes can raise blood pressure and heart beat, cause blood vessels to narrow and harden, and increase the likelihood of blood clotting. This can stress your heart and set you up for a stressful life. heart attack or stroke.”

6

Let your inner artist loose.

Keep your body healthy, exercise and hydrated, but don’t forget to enjoy creativity. Maintaining a gratitude journal A study has shown that it can lower blood pressure and color. in a coloring book According to the Mayo Clinic, there is another way of relaxing.

Creative expression “helps maintain our immune systems [and] Art has been clinically shown to lower stress and elevate mood and lower blood pressureIntermountain Healthcare says that this is the case. Research shows that patients who have been exposed to art in hospital are more likely to heal faster and have a better experience overall.