Being diagnosed with high blood pressure is often a very daunting affair. It is a wake-up call for your body to make some serious changes in order to protect your heart from facing any detrimental changes. High blood pressure is usually coupled with numerous doctor visits and heft medical bills, which is not only cumbersome but also an expensive affair.
Tips To Lower Your Blood Pressure
It also forces you to deal with the symptoms associated with the condition as well as any side effects that the medication might bring along. If you wish to save yourself from such a tedious process, and instead want to focus on a sustainable treatment process, then you may consider the following natural methods of lowering your blood pressure.
- Shed those extra pounds –
People who experience a severe gain in weight, are almost always diagnosed with high blood pressure. This establishes a direct relationship between your weight and your blood pressure, which means that watching your waistline is of utmost importance if you wish to combat high blood pressure. Follow a diet plan that takes the healthy routine and imbibe a workout plan so that you can shed that extra weight and ensure that the chances of spikes in your blood pressure remain limited.
- Follow a healthy diet –
Eating lots of processed foods that are rich in added sugars as well as trans fat will harm your body and lead to an increase in your blood pressure. Switch these unhealthy foods for whole grains, fruits, vegetables, nuts, and seeds in order to see some visible changes in your blood pressure. Studies show that taking the healthy eating approach towards lowering your blood pressure is one of the most effective ways of reducing your blood pressure. So, keep track of what you consume so that you can be more mindful of what you give to your body. Preferably, increase your intake of potassium and decrease the levels of sodium in your diet in order to keep high blood pressure at bay.
- Workout regularly –
Exercising regularly is one of the best things you can do for your body. Research shows that getting at least 150 minutes of moderate exercise per week can help you bring down your blood pressure levels by at least 5 to 8 mm Hg. Engaging in physical activities frequently also protects your body from developing hypertension, which is usually a common by-product of high blood pressure. Pick a workout that you can enjoy as well as fit into your schedule. Some examples of workout routines that you can adopt include running, dancing, swimming, cycling, resistance training, and strength training, among others. If you are not a particularly active person, then start by taking
- Quit smoking and reduce your alcohol intake –
In moderation, alcohol can be quite effective in reducing your blood pressure. However, if consumed in excess, then the effect is lost and the result is only infliction of more harm on your body. Reduce your consumption of alcohol to not more than one glass a day. Cigarette smoking on the other hand, is entirely harmful to your body. It leads to an immense spike in your blood pressure, and as a result, must be completely avoided if you wish to lower your blood pressure. Make use of a nicotine patch or appoint someone to hold you accountable if you find it difficult to quit immediately.
- Reduce your intake of caffeine –
Although there is little evidence supporting the link between a spike in blood pressure and caffeine, people who are not used to regular caffeine consumption have reported a rise in their blood pressure levels after having consumed it. That being said, if you are used to consuming caffeine on a fairly regular basis, it might not have too much of an effect on your body. Simply monitor your blood pressure before and after you consume caffeine in order to ascertain with certainty whether or not caffeine leaves an imprint on your blood pressure.
- Decrease stress levels –
Stress is one of the leading causes of high blood pressure and is often the trigger for heart diseases. As a result, keeping your stress levels in check is extremely important in order to keep your blood pressure levels in check. If you have a particularly hectic lifestyle, then try to find ways to alleviate your stress and engage in relaxing activities to combat high blood pressure.
You can indeed lower your blood pressure with the help of natural methods. While medication might be necessary in some extreme cases, it does not necessarily have to be your first resort. Consult your doctor regularly and ensure to follow the aforementioned methods to see some good results.
You may also read: How to Monitor Your Blood Pressure at Home? Steps To Follow!