5 Ways to Lower Blood Pressure (without meds)

HealthAid Health Services
Blogger, Health New Reporter
Tuesday, July 26, 2022

Hypertension(high blood pressure) is a condition where the force of blood against the artery is consistently high. It is a dangerous condition that affects most people and usually presents itself without any warning signs.

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Young people are not left out as they can also suffer from high blood pressure. If left uncontrolled, high blood pressure can lead to even more dangerous conditions like heart disease or stroke. The good news is that you can manage high blood pressure effectively without medications. 

How to lower your blood pressure naturally 

Here are a few ways to manage or lower your blood pressure without medications:

1.   Lose some weight

Blood pressure increases with body weight. Aside from the increment in blood pressure, overweight persons also suffer from difficulty breathing. One of the most effective lifestyle changes is to lose weight, especially if you’re obese or overweight. Reducing the size of your waistline is also important to your weight loss journey, as too much weight around your waistline can increase your risk of high blood pressure.

People at risk of high BP are:

  • Men with a waist measurement of more than 40inches (102cm)
  • Women with a waist measurement of more than 35 inches (89cm) 

A great way to go about weight reduction is to engage in regular exercise. You could do some aerobic exercises like walking, jogging, or cycling. Aim for 30 minutes of daily moderate activity. 

2. Reduce sodium intake and eat more potassium

Salt is majorly sodium, and a major reduction in salt intake can make all the difference in blood pressure management. To reduce salt (sodium) in your diet, implement the following:

  • Don’t add salt to your foods(make use of herbs and spices instead)
  • Cut down on processed food. Most of these foods include sodium while processing
  • Practice reading food labels (Go for foods and beverages with low sodium content) 

Instead, go for more foods with potassium content. Potassium lessens the effect of sodium in the system and reduces tension in blood vessels. Some potassium-rich foods include fish, milk and yoghurt, fruits like bananas, avocados, oranges and vegetables like potatoes, tomatoes and spinach.


3. Quit smoking

If you’re a smoker, this is the best time to ditch the cigarettes. Smoking causes a temporary rise in blood pressure and increases heart rate. The chemicals in tobacco increase blood pressure by causing damage to the walls of blood vessels, further narrowing the arteries. The hardened arteries lead to increased blood pressure. Quitting smoking doesn’t just lower your blood pressure. It also reduces the risk of heart diseases and gives you a clean bill of health.

4. Cut down on sugar and refined carbohydrates

Restricting sugar and refined carbohydrates is a fine way to lose weight and lower your blood pressure. Sugars like fructose tend to increase blood pressure. A low carb, low sugar diet makes you feel full longer as you’ll be consuming more proteins and fat. Eliminate sodas and foods with refined sugars. Stick with a low-carb diet to reduce BP level. Some high-carb food items include rice and flour and its derivatives. Consider eating healthier alternatives. Opt in for more protein on your plate.

5. Reduce stress

We live in a stressful world, and our work, family and finances can contribute to stress. It’s why it’s very important we find ways to reduce and cut down stress as it can lead to high blood pressure. To lower blood pressure, find things that you enjoy doing that are relaxing. Take time off from work if that’s your stressor. Practice deep breathing, take brisk walks, read books, and watch a comedy. Always remember that thinking too much isn’t going to do you much good and would only end up spiking your blood pressure. Stay current on your health situation by going for regular doctor’s checks. 

If you’re not a fan of going to hospitals, it’s the 21st century! Who says you have to go to a hospital to see a doctor? You now have the option of bringing the doctor to your home or setting up virtual meetings with a doctor. The possibilities are truly endless!

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