How To Control High Blood Pressure Without Medication
The best way to regulate and maintain a healthy level of blood pressure is to adhere to tactics that don't involve medication. And the process is very simple as you will see in a moment.
A better lifestyle that results in controlled blood pressure may prevent, delay, or significantly reduce the need for medication.
The four lifestyle changes listed below can bring down blood pressure and keep it stable.
1. Eat a diet low in sodium (salt)
Reduced salt consumption of even a small amount can benefit the heart and reduce blood pressure by 5-6 mm Hg.
In terms of blood pressure, different people react to sodium intake differently. Maintain your daily sodium consumption to 2,300 mg or less, on average. It is recommended you take at most 1,500 mg of salt a day.
To reduce salt consumption:
- Go through the food labels: Choose beverages and foods low in sodium.
- Reduce or stop consuming processed food: natural foods have only moderate salt, but salt increases during processing.
- Use herbs or seasonings to flavor food instead of salt.
- Cook: Cooking makes it easy for you to control your salt intake.
2. Consume only a healthy diet
A diet containing high vegetables, fruits, low-fat dairy products, and whole grains but low in saturated and bad cholesterol can decrease blood pressure by about 12 mm Hg.
The tendency of salts to cause toxic effects on your blood pressure is decreased by increased potassium. Supplements are not as effective at providing potassium as food, such as fruits and vegetables. The desired dosage should be between 3,500 and 5,000 mg daily, lowering blood pressure by 4-5 mm Hg.
3. Regular exercise
Regular exercise can decrease blood pressure by 5-8 mm Hg. Therefore, maintaining your exercise routine is essential to preventing blood pressure from rising again.
Exercise can help stop those who currently have blood pressure problems from becoming worse. And you can easily sustain exercise for life.
Aerobic exercise, such as dancing, walking, swimming, cycling, or jogging, can lower blood pressure. A fantastic alternative is high-intensity interval training. During this training, quick bursts of strenuous exercise are broken up by slower activity periods.
Strength training also lowers blood pressure. As a result, try to include strength-training exercises at least twice weekly.
4. Limit your alcohol consumption
Limiting alcohol consumption to one cup per day for women and two cups per day for men can lower blood pressure up to 5 or mm Hg or even more. One drink is five ounces of wine, twelve ounces of beer, or 1.5 ounces of 80-proof liquor.
However, drinking too much alcohol can significantly raise blood pressure. Furthermore, it might mitigate the effects of blood pressure medications.
You have seen that with these modifications, you can decrease and maintain your blood pressure without pills. In addition, if you can exercise regularly, eat a balanced diet, and limit your salt intake, you'll have nothing to worry about regarding elevated blood pressure.