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How To Lower Blood Pressure Levels Naturally Without Medication - 10 Tips To Follow
High blood pressure also has another name to it, known as hypertension, which occurs when one's blood force is higher than normal pressure pushing one's blood against artery walls. If not treated timely, it can become problematic for the person. The National Institute of Health (NIH) says, " Blood pressures are written as two numbers separated by a slash like this 120/180 mm Hg. You can say this as "120 over 80 millimeters of mercury " The first. The number is your systolic pressure, that's the force of the blood flow when blood is pumped out of the heart. The second number is your diastolic pressure, which is measured between heartbeats when the heart is filling with blood ".
Mostly number of times a person is likely to not feel any symptoms for High blood pressure, and the person remains unaware of the fact that they might be suffering from high BP until it causes a serious issue like a stroke. To avoid permanent damage from hypertension, one must ensure regular checkups. A doctor can easily detect the reason behind hypertension, such as whether it is age-related or secondary.
Incorporating some habits into your lifestyle can help lower blood pressure. So here are 10 lifestyle changes for you that might help you.
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It starts with avoiding direct or passive smoking. Heart and blood vessels start to slow down. Not smoking for one year can reduce the risk by half, and quitting smoking for five years is equivalent to being a non-smoker.
Losing a decent amount of body weight can cause blood pressure control, even if it is 5 to 10 per cent of body weight. For good heart health, a body mass index between 18.5 to 24.9 is considered substantial and considerable. Staying consistent with exercises rather than following strict diets can help in managing weight.
Replace alcohol with a diet that is low in trans fats. Try consuming Vegetables, fruits and whole grains and totally prohibit alcohol consumption in your diet.
Avocado, bananas, and cantaloupe. Potatoes and sweet potatoes are some foods that contain high potassium. Allow intake of at least 3.5 to 5 grams of nutritive potassium in your diet and limit sodium intake to less than 1.5 grams per day.
Increasing physical activity is one of the finest ways to keep blood pressure lower. Getting involved in physical activity throughout the week can really help. Try a combination of intensity and vigorous exercise for a duration of 150 or 75 minutes . Don't skip muscle-strengthening exercises while working out for extra health benefits.
Avoid getting stressed and practice mindfulness instead. Yoga and meditation are key contributors to eliminating stress. Spend some time with your close ones, it acts as a stress buster. Many are not aware of the fact that chronic stress is also a key contributor to hypertension.
It might sound a bit unusual, but dark chocolates are considered as flavonoids ( a group of natural substances with variable phenolic structures )rich foods, which have some good health benefits. It helps lower blood pressure by distending blood vessels.
Ensuring an adequate amount of sleep is really important as lack of sleep can have a bad impact on your blood pressure so at least try sleeping for 7 to 9 hours.
Also, if you are diagnosed with high blood pressure, make sure to not avoid any symptoms you feel; instead, regularly keep a check of it, and if you feel the need to see a doctor, consider it as a priority.