High Blood Pressure: How to control high blood pressure without pills

Blood Pressure is force at which blood pumps from heart into arteries. Reing for rmal blood pressure is less than 120/80 mm Hg. According to a medical journal, during high blood pressure, blood moves through arteries more forcefully. This puts increased pressure on delicate tissues in arteries and dams blood vessels. However, medication is t always a solution, you can opt for home remedies as y do t have any side effects.

Get moving

It is vised by doctors to exercise daily to live a healthy life. Physical activity lowers down levels of blood pressure. It also benefits your mood, strength, and balance. It decreases risk of diabetes and or cardiovascular diseases. Talk to your doctor about prescribing you a safe exercising routine. Start slowly and n grually pick up pace. Go for a hike, jog or swim. American Heart Association also recommends incorporating muscle-strengning activities at least two days per week.

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Follow DASH diet

Following Dietary Approaches to Stop Hypertension (DASH) diet can lower blood pressure. DASH diet consists of eating fruits, vegetables, and whole grains. Also, eating low-fat dairy products, lean meats, fish, and nuts. Try to eliminate foods that are highly unsaturated fats, such as processed foods, full-fat dairy products, and fatty meats.

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Put down salt shaker

Keeping your sodium intake as minimal as possible is vital for lowering blood pressure. Excessive sodium in body starts to retain fluid. This results in a sharp rise in blood pressure. AHA recommends limiting your sodium intake to between 1500 milligrams and 2300 mg per day. That’s about half a teaspoon of salt. Try to avoid ding salt to your food, if you are a patient of hypertension. Use herbs and spices to d flavour inste. Avoid processed food and always re food labels to avoid excessive intake of sodium.

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Nix your nicotine diction

Each cigarette you smoke temporarily raises levels of blood pressure for a few minutes. If you are a chain smoker, blood pressure in your body can stay high for extended periods of time. People with high blood pressure who smoke are at a greater risk of heart attack and stroke. Aside from providing numerous or health benefits, quitting smoking can help your blood pressure return to rmal.

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Disclaimer: High BP is a serious medical condition. Before starting with a new diet or a new exercise routine to control condition, it is better to consult your physician to avoid any probable health-risks.