10 Effective Tips to Control High Blood Pressure Without Medicine

Is your blood pressure going up constantly? If yes, you may have high blood pressure, which is also called hypertension. You are not alone. According to WHO, India has around 220 million people with hypertension. 

Modern medicines can help you keep your blood pressure under control. However, many of you do not want to use any medicine. So, you look for tips on how to control blood pressure naturally.

This post is a good read for you as it is going to explain research-backed effective tips to control high BP.  

10 Effective Tips to Manage Hypertension Naturally

1. Lose Extra Body Weight

Excess weight strains your heart and increases blood pressure. A study done at Harvard Medical School shows that losing even 5-10% of your body weight can significantly lower hypertension.

How to do it

• Focus on viable weight loss that could be 0.5 to 1 kg per week.
• Combine your balanced diet intake with regular exercise.
• Monitor your waistline. As a male, try to keep your waistline lower than 40 inches. And a female, keep it lower than 35 inches.

2. Exercise Regularly

Exercising is one of the most effective natural ways to control high blood pressure. Physical activity makes your heart stronger. As a result, it pumps blood more efficiently.

According to a meta-analysis published in the British Journal of Sports Medicine, exercising regularly can reduce blood pressure by 5-8 mmHg.

How to do it

• Walk or cycle for 30 minutes a day or 150 minutes a week.
• Do strength training twice a week.
• Try HIIT (High Intensity Interval Training) for more benefits.

3. Always Take a Healthy Diet

Adopt a DASH diet, which stands for Dietary Approaches to Stop Hypertension. It is a scientifically proven approach to reduce blood pressure. It emphasises the inclusion of whole grains, green vegetables, fruits, and lean proteins.

How to do it

• Eat more leafy green vegetables, oats, berries, fish, and nuts.
• Never eat sugary snacks, processed foods, and trans fats.
• Follow the 80/20 rule. 80% healthy and 20% flexibility.

4. Lower Your Sodium Intake

Excess salt makes your body retain water, which increases blood pressure. So, lower your salt intake if you want to control high BP naturally. The NHS suggests not to consume more than 6g (1 tsp) of salt a day.

How to do it

• Go through the product labels and avoid the one having more than 1.5g salt per 100g.
• Cook meals at home using spices and herbs instead of salt.
• Avoid consuming canned soups, processed meats, and fast foods.

5. Quit Smoking

Smoking increases blood pressure levels temporarily and damages blood vessels. With time, it slowly damages arteries.

How to do it

• Try nicotine vaping or patches for short-term aid.
• Use chewing gum or practise deep breathing exercises.

6. Sleep Soundly

Any compromise in sleep disrupts cristol, the stress hormone. This disruption increases blood pressure. A study in Hypertension states that sleeping for less than 6 hours raises hypertension risks by 20%. Improving sleeping quality is one of the natural ways to control high blood pressure.

How to do it

• Try to sleep for 7 to 9 hours every night.
• Schedule your sleeping time and stick to it.
• Avoid screens one hour before your bedtime.
• Adjust the room temperature and keep it around 25 degrees Celsius.
• Switch off the light and ensure your bed is comfortable. 

7. Limit Alcohol Consumption

Drinking alcoholic beverages can increase blood pressure and lower medicine effectiveness if you are taking them. According to the British Heart Foundation, you should not consume more than 14 units a week.

How to do it

• Stick to 1 to 2 drinks a day.
• Try to have maximum alcohol-free days every week.
• Opt for alternatives like wine spritzers or light beer that have lower alcohol content.

8. Manage Stress

Chronic stress keeps blood pressure increased. In a study, the American Heart Association has stated that relaxation techniques like meditation and deep breathing can lower blood pressure.

How to do it

• Practice deep breathing techniques to control blood pressure naturally.
• Meditate or try yoga poses for at least 10 minutes a day.
• Work on your hobbies like painting or gardening.

9. Increase Potassium Intake

Sodium eases blood vessel tension and balances sodium levels. According to the European Society of Cardiology, consuming 3,500 to 4,700 milligrams of potassium helps lower blood pressure. 

How to do it

• Eat sweet potatoes, bananas, avocados, and spinach.
• Do not consume potassium supplements until your doctor recommends it.

10. Regularly Monitor Your Blood Pressure

Regular monitoring of your blood pressure helps you know what is going on and adjust your lifestyle habits accordingly. According to the Journal of Human Hypertension, home monitoring is linked to better hypertension management.

How to do it

• Use the home blood pressure monitor that your doctor recommends.
• Track blood pressure twice a day - morning and evening.
• Maintain a record of your blood pressure monitoring and share it with your doctor regularly.

Conclusion

Do not let hypertension control your life. Instead, follow the above-mentioned tips on how to control high blood pressure naturally. With time and consistency, you can easily manage hypertension and live a healthy life. Start small with 2-3 tips a day and follow all tips gradually.

FAQs

How Can You Control High Blood Pressure Naturally?

You can control high blood pressure naturally by adopting a healthy lifestyle. Usually, it includes dietary changes, exercise, stress management, and enough rest (sleep).

What Foods Help Control High Blood Pressure?

Whole grains (cereals), fruits (bananas and berries), and vegetables (avocados and spinach) help regulate blood pressure.

Can Diet Help Control High Blood Pressure?

Yes, it can help. Talk to your doctor and get a personalized diet plan to control hypertension naturally. 

Does Exercise Help Reduce Blood Pressure?

Yes. Aerobic exercises like jogging and strength training strengthen your heart health and improve blood circulation.

How Does Stress Affect Blood Pressure Levels?

Stress, especially chronic stress, increases cortisol levels, which causes a spike in your blood pressure. 

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