Control Blood Pressure Naturally Without Medication

Hypertension, often known as high blood pressure, affects one-third of all adults in The United States, and only half of those who have it can control it. Blood pressure is affected by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. Your arteries become narrower as your blood pressure rises. Without any warning signals, high blood pressure can create significant health complications.

A value of less than 120/80 mm Hg is considered normal. A 130/80 mm Hg measurement or greater is deemed to be high blood pressure. If your results are higher than average but less than 130/80 mm Hg, you have high blood pressure. Here are eight natural ways to reduce your blood pressure without medication:

Increase Activity And Exercise More

Your heart becomes stronger and pumps with less effort as you regularly boost your heart and breathing rates. This helps to decrease your blood pressure and relieves pressure on your arteries.

The American College of Cardiology and the American Heart Association recommends 40- minute sessions of moderate- to vigorous-intensity physical activity three to four times a week, according to a report released in 2019.

Lose Weight If You Are Overweight

Weight-loss regimens decreased blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic, according to a review of many research. If you are overweight, losing 5 to 10 pounds will help lower your blood pressure. You’ll also reduce your chances of developing additional medical issues.

Cut Back On Sugar And Refined Carbs

In numerous trials, Sugar and refined carbohydrate restrictions have been shown to help people lose weight and lower blood pressure. According to a 2014 study, sugar may raise blood sugar more than salt. In the study, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic during the eight-week trial. Apart from this, low carb and low sugar diet makes you feel satiated for longer and is an added advantage.

Stop Smoking

It isn’t easy, but it’s worthwhile: quitting smoking is good for your overall health. An immediate and transient increase in blood pressure and heart rate occurs during smoking. Even a passive smoker’s blood vessels can be harmed by the chemicals present in the tobacco.

Chronic blood pressure can result from excessive smoking by weakening blood vessel walls, producing inflammation, and narrowing your arteries. Hardened arteries cause higher blood pressure.

According to a study, nonsmokers who visit smoke-free restaurants, bars, and workplaces have a lower blood pressure than nonsmokers in locations where there were no smoke-free rules affecting public places.

Reduce Excess Stress

We live in a fast-paced world. Stress is exacerbated by demands at work and home and national and international politics. Finding ways to reduce stress is crucial for your health and blood pressure. There are various effective strategies to alleviate stress, so figure out which one works best for you.

Relax by going for a walk, reading a book, or watching a comedy. Music has also been shown to lower systolic blood pressure when listened to daily.

In a 20-year study, regular sauna use was found to reduce the risk of mortality from heart-related accidents. In addition, acupuncture has been shown in a small 2015 study to lower systolic and diastolic blood pressure.

Make Sure You Get Enough Sleep

Your blood pressure naturally lowers when you sleep. If you don’t get enough sleep, your blood pressure may be altered.

People in their forties and fifties who don’t get enough sleep are more likely to develop high blood pressure. Some people may find it challenging to get a good night’s sleep.

According to the 2010 National Sleep Heart Health Study, sleeping less than 7 hours or more than 9 hours a night was linked to an elevated risk of high blood pressure. Sleeping for less than 5 hours per night consistently has been related to a significant risk of long-term high blood pressure.

Drink Less Alcohol

It’s vital to drink in moderation. Alcohol can raise your blood pressure even if you’re in good health. According to a 2006 study, consuming 10 grams of alcohol raises blood pressure by 1 mm Hg. A standard drink contains 14 grams of alcohol.

What does it mean to have a typical drink? Twelve ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. For women, moderate drinking is one drink per day, whereas it is two drinks per day for men. Although drinking more than 30 grams of alcohol initially lowers blood pressure, after 13 hours or more, systolic blood pressure climbed by 3.7 mm Hg, and diastolic blood pressure increased by 3.7 mm HG, according to a review.

Eat Less Processed Food

Fat is what gives food its flavor and keeps you satisfied. Most of the salt in your diet originates from processed meals and restaurant dishes, not from your salt shaker at home. The following are some of the most popular high-salt foods: meats from the deli, soup from a can, pizza, chips, and various processed snacks.

You may consume less sodium, sugar, and refined carbs by reducing — or better still, eliminating — processed foods. All of these things can help you lower your blood pressure.

Conclusion

According to the Centers for Disease Control and Prevention, high blood pressure affects one out of three adults in the United States.  This means that the force of blood pushing against their artery walls is exceptionally high, resulting in arterial damage and a significantly increased risk of heart attack, stroke, heart failure, and kidney failure.