How to reduce High Blood Pressure naturally at home?

How to reduce High Blood Pressure naturally at home?

Do you have High Blood Pressure? Or do you take pills for it?

Now the question is why you don’t want to control it without medication?

In this article, we will discuss the treatment of high blood pressure even without medication and if you follow this advice, you may never need to take medication or possibly even get off some of your pills.

76 million Americans over the age of 20 years have hypertension that roughly comes to around 30% of the population and only half of those being treated actually have it under control and as many as 8% have undiagnosed hypertension.

Now you would agree that hypertension is a common disease but it is very dangerous, it can lead to heart disease, stroke, and even vision loss.

Now, where do you want to bring it under control naturally? No, it may not be easy but it works and if anyone tells you that there is a magic formula that is incorrect.

Like with everything in life, if it is too good to be true, it most certainly is not. But by following these basic guidelines you can make a monumental improvement in your health and your quality of life in general.

Now you need to have some goals in mind, either lower your blood pressure and keep yourself away from getting high blood pressure in the first place or minimize your need for blood pressure medicines and thus not take any BP medicine at all or make medicines for high blood pressure work better for you or just lower the chances of a heart attack or for developing kidney failure.

Now, the purpose of this article is basically for the public to know about High bold pressure and happens ever so often that the physician may not have enough time to go into details of your health issue as everyone everywhere is facing some sort of a time crunch.

But still, our health should be our primary concern and through these articles, I want to keep the dialogue going and for people to share their experiences for all of us to learn more about ourselves. And when we learn and understand and act better and take care of ourselves.

Knowledge with practice always leads to improvement, so now controlling high bold pressure is all to do with improving the way you live.

Salt Restriction

Numerous studies have shown that reducing salt intake or sodium in your diet can decrease your blood pressure. You have to keep the sodium intake to less than three grams per day or even less.

Always keep looking at those labels on those boxes and always check their sodium levels. The best thing that you can do to cut down on sodium is to eat less processed food that means that you should avoid most pools, there are sullen cans, boxes, jars, etc. and prevent further issues if you already happen to have heart failure that happens if your heart disease goes crazy.

Weight Control

Losing weight is so potent that it is independently associated with the lower blood pressure and even if you don’t exercise and basically lose your weight by controlling your diet, it still helps.

Combined with salt restriction, this could have a tremendous impact on our blood pressure readings.

Now, theoretically for every one millimeter of mercury decrease in Blood Pressure, you get one pound lost. Now that could translate into much better control of your blood pressure.

5, 10, 15, or even 20 pounds lower blood pressure and along with that you will feel much better and lighter and get rid of your pills.

Studies have shown then just having some extra inches can put you in a lot of trouble, having a flat belly is always good but to put it in numbers, for men, greater than 40 inches is a risk factor and for ladies, more than 35 inches gets you a risk factor for high blood pressure.

Exercise

Aerobic exercise and possibly resistance training can decrease your blood pressure and this is regardless of any weight loss that comes with it.

Basically, three or four sessions per week of moderate-intensity aerobic exercise going for approx.. 40 minutes, and if you continue that for 3 months, you will definitely find results.

Let’s give it a try, and if you want to become active, you don’t have to go to the gym, it is possible to increase your activity level while doing everyday things that you do enjoy.

Gardening, dancing, walking are just a few things that you might try.

Dash Diet

Dash diet stands for Dietary approaches to stop hypertension. The dash diet is high in fruits, whole grains, vegetables, low-fat dairy products, poultry, fish, nuts, and it is low in sugar-sweetened beverages and sweets in general. They should also avoid Red Meat.

The dash diet is rich in electrolytes such as calcium, magnesium, and potassium. Also, it is high in protein and fiber, but it’s low in generally harmful ingredients such as saturated fat and cholesterol.

Now combine the dash dietary pattern with sodium restriction, you will have an additive effect.

Join Peer Groups

Peer pressure may help; joining groups where you can talk about your problems can actually help. Members can serve as sources of positive reinforcement and could also provide helpful tips for your own circumstances and guide you in exercise programs and helps you try a new and healthy dietary option.

So you can keep the discussion going at your own pace and with a company that you enjoy.

Cut down Alcohol Intake

The more you drink, the higher the risk of hypertension. Women who consumed more than one alcoholic beverage per day and men who have more than two drinks per day are at a much higher risk of hypertension than non-drinkers.

Decreasing alcohol intake lowers blood pressure. Having said this, some people are great at making up their minds and then sticking to it. But, most of us are not like that. So we have to take slow steps and constantly work on making every day work for us in reaching our goals.

The key to improving our habits and lifestyle is to start low and go slow, choose a single small specific aspect to alter, keep doing it until it becomes a habit.

Let’s say for example that you would like to work on your diet. If you’re a Thai type person who eats pizza and French fries all the time, don’t try to get rid of it all at once.

When people try to make big changes like that, they cannot maintain it, then they feel frustrated about the failure. So instead of a sudden change in everything in your diet from day 1, work on one or two small things about your diet and give yourself time to get used to those changes.

For example, keep the pizza but do away with the French fries or cut your portions in half while eating the same things and supplement with a healthy alternative, keep on working on it and day by day you will nourish yourself healthier and feeling much better.

You will begin to trim down your waist and would realize that this actually works. This way you will explore yourself and will be amazed at what you previously thought, you can never achieve. But you will not only achieve it but also love your new self.

We have discussed most of the factors that help in reducing High Blood Pressure. Moreover, if you are facing some other diseases than High Blood pressure, we recommend you get checked up by a Doctor and go ahead with his/her advice.

Please share this post with your friends and others suffering from High Blood pressure if you find it useful and comment below with your experiences with High Blood Pressure.

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