High blood pressure is also known as hypertension. It is a long term medical condition where the blood pressure in the blood vessels remains raised. Hypertension by itself doesn’t usually cause symptoms. However, long-term hypertension contributes to a number of heart diseases. 90% of cases of high blood pressure are due to genetic reasons or an unhealthy lifestyle. The other cases are due to other underlying diseases.
The normal blood pressure is 120/80 mmHg. When the blood pressure exceeds a reading of 140/90 mm Hg, it is categorized as hypertension. The following are lifestyle modifications that can help control hypertension without medication.
Lose the excess weight
Blood pressure frequently increases with weight. Being overweight can also result in a condition called sleep apnea. This further leads to raised blood pressure levels. Weight loss is probably the most efficient way to control changes in blood pressure. Losing as little as 10 pounds can help control blood pressure.
Regular physical exercise can reduce one’s blood pressure by up to 9 mm Hg. However, consistency is essential. If the exercising is stopped, the blood pressure may shoot up again. If you have mild hypertension, exercise will prevent it from advancing to the extreme stages. Also, if you have hypertension, exercise will help bring the pressure back down and keep it in check. The most successful exercises for controlling blood pressure are cycling, walking, and jogging.
Follow a healthy diet
A diet rich in vegetables, fruits, whole grain, and low-fat dairy products can bring down the blood pressure by 14 mm Hg. This is known as the DASH diet (Dietary Approaches to Stop Hypertension). These are some home remedies that have blood pressure lowering properties. They can be seamlessly incorporated into the diet.
– Hibiscus tea
– Coconut water
– Cod liver oil
Reduce sodium in your diet
The smallest reduction in sodium can reduce blood pressure by 9 mm Hg. This varies with people of different ethnic groups.
Limit alcohol consumption
Alcohol can be both beneficial and bad for health. In small quantities, it could lower blood pressure by 4 mm Hg.
However, consumption of too much alcohol can have adverse effects on the blood pressure and the system.
Every cigarette smoked instantly raises the blood pressure for a few minutes. Quitting helps bring the blood pressure back to normal. When people quit smoking, regardless of age, there is a noticeable improvement in blood pressure.
Reduce caffeine consumption
Caffeine can cause a rise in blood pressure by 10 mm Hg in individuals who are not accustomed to it. People who drink too much coffee regularly, are more prone to hypertension.
Prolonged stress is a contributing factor to high blood pressure. The solution to this is to take some time and identify the stress causing factor and take steps to eliminate it. Exercise, yoga, and meditation have been found useful in managing stress.
Regularly monitor the blood pressure
Home monitoring helps keep tabs on the effects of the lifestyle modifications. Consult a doctor regularly and check get your blood pressure checked.