It is a fact that by changing the lifestyle you can prevent lots of diseases that can be fatal later on. Here in this article, I am going to discuss some ways that how to Lower your Blood Pressure without drugs by changing your lifestyle.
Make Small Changes:
If you are suffering from high blood pressure there are various things that you can do in your daily life to control it. Eat healthily, sleep well, exercise daily, and think less. These are some of the things that can help you to maintain your points at the perfect level. Here are some more ideas:
Eat a Healthy Diet:
By adding whole grains, fruits, vegetables, and low-fat products we can control our BP. Look for food that does not contain extra fats and cholesterol. This approach of selecting the good food for you is called the Dietary Approaches to Stop Hypertension (DASH) diet. It includes meat, lean, poultry, fish, and nuts. This type of diet also high in protein and fiber and does not contain sugars and red meat.
Shedding Your Extra Weight:
Shedding or losing your extra weight even some pounds can reduce BP. It is also necessary to look at your waist. More fats at your midsection can cause serious blood pressure. For females, the waist above 35 inches and for the man above 40 is not good.
Stay active and daily exercise can help you to lose weight and lower your blood pressure. Look for exercise like cardio in which your heart has to work harder. Try to exercise 150 minutes a day. you can add some interesting things in your routine to stay active for example, swimming, biking, brisk walking, etc.
Look for Your Salt Intake:
Taking too many salts can increase your BP. You should take not more than 1,500 mg a day. You are getting sodium not only from the food you add-in but also from the packaged food that you buy. Always look at the ingredients when you are buying these kinds of products.
Have More Potassium:
If you want to lower your blood pressure you need enough amount of potassium in your body. The average amount you require is 3,000 to 3,500 milligrams per day. Some good sources of potassium are banana, baked potato, spinach, beans, tomato, orange, yogurt, and sweet potato. A medium-sized banana contains about 400 milligrams and a baked potato about 900 milligrams of potassium. The kidney patients have to be careful about potassium it could harm them. So before changing your meal consult the doctor first.
Stress may affect your blood pressure more often when you deal with unhealthy food, smoking, and drinking alcohol. Try to relax by doing the things you like the most or you feel relax doing. It may be yoga, exercise, gardening, and meeting friends spending time with them.
Drinking too much alcohol is harmful it can raise your blood pressure. If you are taking medicines for blood pressure alcohol can affect the working of it. You may not get the benefit from your medicine. One drink is enough for women in a day and two for men.
Smoking is harmful to your health. It causes severe health issues like heart attack, cancer, and BP is one of them. Smoking hurts the blood vessels. It makes it harder to relax.
Pay Attention to Caffeine:
The regular intake of soda, drinks, coffee, and other caffeine-containing drinks may not much affect the blood pressure. If you take it less often it may cause a spike in blood pressure when you drink it. Consult with the doctor about what should be your limit.
When you get sleep your blood pressure will automatically go down. To keep your heart and blood vessels healthy get enough sleep. For females at least 8 hours of good quality sleep is necessary for children it is 10 hours and for men, 6 hours are compulsory for a sound mind and body.
Check Blood Pressure Daily:
If you are suffering from high blood pressure check your BP daily. High blood pressure may not have symptoms and if you are patient of it you may not feel the symptoms. To check whether the diet, exercise, and sleep are working or not check your BP regularly.
Some other issues may be the reason for your high BP. For example, patients with diabetes may have high blood pressure. Other conditions like high cholesterol, improper sleep, and thyroid disorder are also linked with it. To maintain the blood pressure you have to check other conditions too.