Blood pressure is a dangerous condition which can increase your risk of heart disease or stroke if not controlled properly. If you have been recently diagnosed with blood pressure, taking medications using pill reminder app might be on your mind. But there’s good news; there are a number of ways which enable you to control this condition without using medications. Yes, it’s possible to lower your blood pressure naturally. All you need to do is follow these simple tips.
Exercising daily is an excellent way to reduce high blood pressure. Regular exercise strengthens your heart and increases its blood pumping ability to lower the pressure in your veins.
Moderate physical activity of 150 per week or 30 minutes per day can improve your heart’s health and bring blood pressure down. Also, walking just 30 minutes a day is great for lowering your blood pressure. More walking can help reduce it even more.
Eat Healthy Diet
Eat a diet that has low fat and cholesterol such as fruits, vegetables, whole grains to bring your blood pressure down.
Though changing eating habits isn’t easy, following these tips will definitely help you adopt a healthy diet:
- Make a list of what you eat: keeping a food diary or monitoring what you eat for just a few days can bring your true eating habits to light. Based on that list, you can decide which food needs to be cut down and which one stays part of your eating plan.
- Take more potassium: Potassium lessens effects of sodium on blood pressure by eliminating it from your body. Foods that are rich in potassium include fruits, vegetables, milk, yogurt, nuts, beans, etc.
- Read Food Labels: Unless you make all of your own food, read labels when dining out and stick to your healthy-eating plan to keep this condition from getting worse.
Reduce Sodium in Your Diet
The increased sodium level in the body is linked to high blood pressure and heart problems. Therefore, doctors recommend lowering salt in your food.
Even a small decrease in sodium intake can massively boost your heart’s health and improve blood pressure.
Processed and prepared foods contain a high amount of sodium. So, if you are a lover of any of these foods, its high time you reviewed your food choices and swapped out processed foods with homemade food.
Remember that most guidelines for lowering sodium intake are for those with sodium-sensitivity. If your body can handle a high amount of salt, then there is no need for cutting down sodium from your diet.
Use Alcohol with Caution
Alcohol is another major cause of high blood pressure. While some studies state that drinking a moderate amount of alcohol is fine for heart’s health, its excessive consumption can have serious negative effects on health.
Healthcare specialists define moderate alcohol consumption as one drink a day for women and two for men. Drinking more than that is strictly prohibited for high blood pressure patients.
Remember that no amount of alcohol is safe for blood pressure patients. If you can’t completely drop your drinking habits, try limiting them to no more than one or two drinks a day.
Smoking is known for causing heart diseases and damaging blood vessels. Every cigarette you smoke can make your blood pressure worse.
Since smoking increases the blood pressure, quitting smoking can help it return to normal. Besides, quitting smoking not only lowers the risk of developing heart diseases but improves your overall health as well.
This is one of the main reasons why nonsmokers tend to live longer than people who smoke regularly.
Cut Back on Caffeine
Those who take caffeine know that it causes an instant boost in blood pressure. However, this boost is just temporary and doesn’t leave a permanent effect on blood pressure.
In fact, people who take caffeinated drinks tend to be at lower risk of heart problems or high blood pressure than those who don’t.
Caffeine sensitive people, on the other hand, may need to connect with their doctor to see its effects on their health. If you suspect you are caffeine sensitive, reduce the intake and see if it lowers your blood pressure.
Manage Your Stress
Stress causes your heart to beat faster and constricts blood vessels, causing your blood pressure to increase. Being constantly stressed may also lead to drinking alcohol or engage in other behaviors which may trigger an increase in blood pressure.
Here are some stress management tricks you can try:
- Listen to calming music to relax your nervous system
- Work less and avoid stressful situations such as rush-hour traffic, public transportation, or leaving early in the morning
- Make time for activities you enjoy
Visit Your Doctor Regularly
Visiting doctor regularly can help you keep your blood pressure under control. If the busy nature of life won’t let you remember making the visits, use a medication management app to keep track of the appointment dates.
If your blood pressure measurements are normal, ask the doctor whether to check daily or less often. Your doctor may suggest checking it less often.
Similarly, if you are starting a new medication, you might get recommended to check blood pressure at least two weeks after the new changes to check effects of the medicine.
Monitor Blood Pressure at Home
Home monitoring is another excellent way to keep blood pressure condition under control and to make sure that your lifestyle changes are working. Many inexpensive BP monitors are available in the market without a prescription. Talk to your doctor to see which one will be the best for you.