Introduction
Hypertension or high blood pressure usually has no symptoms but is a risk of stroke and cardiac problems. The target blood pressure of an adult person should be within 120/80mm Hg (systolic/diastolic). When the blood pressure reading shows 130/80mm, the person has hypertension or high blood pressure. Besides, elevated blood pressure condition takes place when the upper reading exceeds 120 mm Hg while the lower one remains within the limit.
Accordingly, you are at risk of hypertension. In this situation, you must start finding answers to how to lower blood pressure. Here, we have discussed a few strategies and effective methods to reduce or control blood pressure without taking medications.
List of Strategies to how to lower blood pressure
Are you searching for how to lower blood pressure fast, follow the list of strategies discussed in our blog post.
1. Brisk Walk and Exercise
Exercise is the best solution to lower or control your high blood pressure. When you do regular exercise, your heart becomes strong and efficient to pump blood. The increase in blood pumping efficiency of the heart reduces pressure in your artery walls.
Taking moderate exercises/walking for 150 minutes in one week or running/75 minutes of intensive exercise may help lower blood pressure and improve cardiac health. Alternatively, you may brisk walk for only half an hour in one day may control your blood pressure.
2. Reduce Salt and Increase Potassium Intake
Reducing your salt intake with increasing the intake of potassium may lower or control your blood pressure. High consumption of salt causes inflammation and water retention in your blood vessels leading to hypertension.
On the other hand, potassium eliminates salt content and eases your blood vessels’ tension. Indeed, it can be the perfect solution to how to lower high blood pressure.
3. Eat Food Items Rich in Magnesium
Magnesium is a crucial mineral to help in relaxation of your blood vessels. However, not everyone can get magnesium in enough amounts in their regular diet. Consuming excessively less magnesium has a direct link with high blood pressure. Luckily, you may recover your magnesium deficiency by having many food items rich in magnesium in your daily diet.
4. Reduce Your Sugar and Carbohydrate Consumption
Everyone knows that restricting sweets and sugar diets with refined carbohydrates causes weight loss faster. Nonetheless, reducing sugar and carbohydrate intake may even lower blood pressure levels. According to the statistics of how to treat high blood pressure, a low carbohydrate diet plan results in approximately 3 mm Hg and 5mm Hg reduction in their systolic and diastolic blood pressure after 6 months.
5. Lose Your Extra Body Weight
Overweight people are relatively more prone to hypertension followed by several cardiac diseases. To overcome the issue, look for ways to lose your body weight. Shedding extra body fat may help your blood vessels to contract and expand better. Hence, the left ventricle of your heart pumps blood easily without any blockage.
6. Manage Your Stress Levels
Stress is a prime driver of hypertension. Chronic stress in mind leads to either fight or flight condition to your body. This condition on a physical level indicates a relatively fast heart rate with constricted blood vessels. The only solution is to
involve yourself in certain behaviors, which affect your blood pressure. These include consuming processed foods and alcohol. Your should look for many ways to relieve your stress levels. The common practices to follow are-
1. Go for a brisk walk.
2. Practice depth breathing exercise.
3. Listen to music or read a book.
4. Meditation.
7. Get Quality Sleep
Many people even suffer from high blood pressure due to sleep deprivation. If you are looking for ways related to how to lower blood pressure, you must get quality sleep. The reason is that the blood pressure dips while a person sleeps. Hence, you must follow valuable tips to sleep well without any disturbance-
1. Set a regular schedule for your sleep.
2. Exercise during the daytime but never do so close to your bedtime.
3. Sleep in a dark and cool room.
4. Leave mobiles, laptops, and other devices outside your sleeping room.
5. Avoid drinking any caffeinated items before going to your bed.
8. Intake of Water in Enough Amounts
Studies related to how to treat high blood pressure have suggested that drinking approximately 500 ml of water within only 2 hours of waking up and the remaining 500 ml within 2 hours before going to bed may control blood pressure. Water consumption also gives other benefits to boost your health.
9. Consume Less Alcohol Avoid Smoking
Consuming alcohol may increase both systolic and diastolic blood pressure. Therefore, you should consume alcohol in moderate amounts or only one or two-drink in one day to control your blood pressure.
10. Avoid Tobacco/Cigarette Smoking
Tobacco or cigarette smoking may increase blood pressure and affect your overall health. The chemicals present in cigarettes or tobacco may increase blood pressure because of-
1. Damage in the walls of your blood vessel.
2. Make your arteries narrow.
3. Cause inflammation.
Blood vessel damages and hardened arteries lead to high blood pressure.
Best home blood pressure monitors
Conclusion
High blood pressure or hypertension will increase your risk related to multiple health conditions. Hence, prevent or manage hypertension at home via exercise, water consumption, enough sleep, dietary choices, and stress management strategies.
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