Strategies to Lower Blood Pressure without Drugs

Strategies to Lower Blood Pressure without Drugs

Drink Plenty of Water and Healthy Fluids

One of the best ways to lower your blood pressure is to stay hydrated. When you do not drink enough water your body tries to get fluids by storing sodium. It is recommended to drink 8 to 10 glasses of water daily.

Go Exercise Regularly

Regular physical activity strengthens your heart and helps your heart to function properly. As this happens your heart does not have to work hard to pull. This is a chance to reduce the energy in your arteries which is how it lowers blood pressure. Exercise has strong benefits to give you regular exercise and can work with almost certain blood pressure medications - lower your systolic blood pressure by an average of 4 to 9 millimeters of mercury. It also helps to lose weight.

Eat Healthy Foods with Low Fat and Salt

You do not need to make major changes in your eating habits, and even a small diet can make a big difference in your blood pressure! Eating healthy foods rich in whole grains, vegetables and low-fat dairy products will help keep your blood pressure in check. Read the packaging label when making your weekly grocery store and choose low-salt, low-fat alternatives.

Eat Dark Chocolate or Cocoa

Eat Dark Chocolate or Cocoa

A rich source of flavanols stimulates blood vessels and increases the risk of developing hypertension.

Drink A Little Alcohol

One drink for women and men over the age of 65 and two drinks for young men — it can actually help lower blood pressure. But more than that there are contradictory results.

Eat Potassium-Rich Foods

Potassium is an important mineral in helping the body function properly. It helps lower blood pressure by reducing tension in the walls of blood vessels and measuring the negative effects of salt. Fruits and vegetables are excellent sources of potassium. The study found that 18 percent of patients who ate dark chocolate daily saw significant blood pressure drop. It is recommended that you eat at least half a dozen black chocolate with at least 70 percent cocoa.

Cut Back with Caffeine

Cut Back with Caffeine

Caffeine can raise blood pressure by 10mm Hg for people who rarely consume it, but it has little effect on blood pressure in those who drink coffee. To determine if caffeine is elevating blood pressure, check your blood pressure within 30 minutes and drink a caffeinated beverage. If your blood pressure rises by 5 to 10mm Hg you may experience high blood pressure that elevates the effects of caffeine. Talk to your doctor about the effects of caffeine on your blood.

Learn to Manage Stress

When we are stressed our body produces hormonal bursts that temporarily increase our blood pressure and cholesterol levels. Adrenaline causes your heart to beat faster and your arteries to narrow. Include leisure time in your daily routine; outdoor walking, breathing techniques, meditation and yoga are all proven ways to help you relax.

Try Meditation or Deep Breathing

Lowering your breath and taking a deep breath can help you relax and lower your blood pressure. Breathing exercises can improve heart rate and make blood vessels more flexible.

Lose Weight

Lose Weight

Maintaining a healthy weight for your body type helps keep your blood pressure under control. It has been shown that being overweight can significantly lower blood pressure. When obesity and high blood pressure are combined, it can lead to serious long-term health consequences that can eventually lead to death. It is important to make weight loss a priority when treating high blood pressure.

Stop Smoking

Swearing cigarettes is probably one of the best things you can do for your heart. It's good for your whole life, too. Not only does smoking harm you over a long period of time, but blood pressure rises every time you have a cigarette. Lower your blood pressure and increase your health by quitting. If you need first aid talk to your doctor.

Eat Berries

Eat Berries

The berries are full of more than just delicious taste. Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease. Such berry diets and foods rich in polyphenols have been detected as better indicators of a risk of heart disease.

Cut out the Extra Sugar and Refined Carbs

Refined carbs, especially sugar, can raise blood pressure. Some studies have shown that a low-carb diet can help lower your blood sugar levels and not just sugar - all refined carbs, like the type found in white flour, quickly turn into sugar in your blood and can cause problems.

Eat Magnesium-Rich Foods

Eat Magnesium-Rich Foods

Magnesium is an important mineral that helps control blood pressure. It is found in whole foods, such as legumes, dairy products, chicken, meat and whole grains. While magnesium deficiency is a very good thing, most people do not get enough. Eating magnesium-rich foods is a recommended way to avoid high blood pressure.

Eat Calcium-Rich Foods

Calcium-rich foods have been linked to healthy blood pressure levels. Get calcium from dark leafy vegetables and tofu, as well as milk. People with low calcium are more likely to have high blood pressure. While calcium supplements have not been fully shown to lower blood pressure, calcium-rich foods appear to be linked to healthy levels. For most adults, calcium intake is 1,000mg / day. For women over 50 and men over the age of 70, it is 1,200mg / day.