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

Blood Pressure is the force at which blood pumps from the heart into arteries. Reading for normal blood pressure is less than 120/80 mm Hg. According to a medical journal, during high blood pressure, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels. However, medication is not always a solution, you can opt for home remedies as they do not have any side effects.

Get moving

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

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Follow the DASH diet

Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower blood pressure. The 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 the salt shaker

Keeping your sodium intake as minimal as possible is vital for lowering blood pressure. Excessive sodium in the body starts to retain fluid. This results in a sharp rise in blood pressure. The 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 adding salt to your food, if you are a patient of hypertension. Use herbs and spices to add flavour instead. Avoid processed food and always read food labels to avoid excessive intake of sodium.

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Nix your nicotine addiction

Each cigarette you smoke temporarily raises the levels of blood pressure for a few minutes. If you are a chain smoker, the 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 other health benefits, quitting smoking can help your blood pressure return to normal.

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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 the condition, it is better to consult your physician to avoid any probable health-risks.