High Blood pressure: there are ways to do this using nothing but diet and lifestyle unless you are already facing hypertension. If you successfully control your blood pressure with healthy food and lifestyle, you might avoid or reduce the need for medication
Here are some lifestyle changes you can make to lower your blood pressure and keep it down.
- Skip the salt
Sodium (Na) is the natural enemy of high blood pressure. A small drop in your sodium intake can often lower your blood pressure by 2 to 8 mmHg.
Limit your sodium intake to 2300 mg a day or less. If you are older than 51 years of age or if you have underlying conditions causing increased blood pressure, stick to 1500 mg of sodium a day at maximum.
2. Maintain a balanced diet
A diet composed of whole grains, fruits, vegetables, and dairy products can lower your blood pressure by as much as 14 mmHg, especially when that diet also contains minimal amounts of saturated fats and cholesterol.
3. Limit or eliminate your intake of alcohol
Alcohol can be both good and bad for your health. generally one drink (12 ounces of beer) a day for women or two a day for men can potentially lower your blood pressure by about 4 mm Hg.
But that protective effect is lost if you drink too much alcohol. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
4. Drink milk and Coconut water
Milk is packed with potassium and calcium, and both nutrients have been linked to low blood pressure Ask your doctor if low-fat or nonfat milk is better than whole milk for you.
Coconut water is high in potassium, electrolytes, and other nutrients linked to lower blood pressure.
5. Consume tofu and soy products
Soy products contain isoflavones, nutrients that may have a direct link to lower blood pressure. Green tea and peanuts also contain a healthy amount of isoflavones. Green tea benefits and losses read here
6. Indulge in a bit of dark chocolate
Chocolate, in general, is rich in flavanols. These nutrients encourage the blood vessels to dilate wider, thereby lowering blood pressure.
- While chocolate may help in all forms, dark chocolate and pure cacao contain higher concentrations than milk chocolate and maybe the best choices.
- Studies suggest that consuming chocolate can reduce blood pressure in individuals with high blood pressure, but the results are less pronounced in individuals with normal or near-normal blood pressure.
7. Spice things up with chili peppers
Capsaicin, a spicy component of chili peppers, might encourage a drop in blood pressure when consumed.
8. Exercise regularly
Exercising for at least 30 minutes on most days of the week can quickly and substantially drop your blood pressure. You can get exercise through both athletic activities and common chores
Helpful chores include washing the car, washing windows and floors, gardening, raking leaves, shoveling snow, and walking up and downstairs. Benefits of doing regular exercises
9. Reduce your stress
Working over 40 hours per week increases your risk of developing high blood pressure. If you need to quickly lower your blood pressure, you should try saving off a little time from your work schedule whenever possible.
This is especially significant if your job is hectic or stressful. Stress hormones cause your blood vessels to constrict, which only makes it harder for your heart to pump blood through them. As a result, your blood pressure rises.
10. Listen to music
Listening to soothing music for 30 minutes daily can help drop blood pressure, especially if done in conjunction with deep breathing techniques and hypertension medication.
Choose soothing music, like classical, Celtic, or Indian music. After as little as one week, your systolic reading can drop
11. Quit smoking
Nicotine is one culprit behind high blood pressure. If you smoke or are around people who smoke, cutting this from your life is one way to quickly drop your blood pressure.
Smoking increases your blood pressure by 10 mmHg or more up to an hour after you smoke. If you smoke continually, your blood pressure will be continually elevated. The same effect applies to people who are continually around smokers.
Disclaimer the information does not constitute advice and makes it clear that the accuracy of the information is not guaranteed. Further, users are advised to seek professional medical assistance in the event that they are suffering from any medical problem.
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.