Lowering Blood Pressure Without Medication
With 75 million adults in the U.S. currently diagnosed, high blood pressure is quite common. HBP occurs when blood flows through the veins at a high rate of pressure and is often referred to as hypertension. Nicknamed the silent killer, HBP tends to have no symptoms and often goes unnoticed. However, if not treated, high blood pressure can lead to a number of serious health problems. Medication is almost always an option to lower your blood pressure, but there are also many additional ways to bring your blood pressure down. Your lifestyle plays a large role when it comes to treating HBP. With a healthy lifestyle, you might reduce, delay, or even avoid the need for medication.Here are 7 lifestyle changes you can make in order to get high blood pressure numbers down.
Regular exercise is beneficial for anyone and everyone, but it can be especially beneficial for those who suffer from high blood pressure. Regular exercise keeps your heart healthy and strong, thus, lowering your blood pressure. Additionally, stress is yet another factor in high blood pressure, and exercise has been found to be a natural stress reliever.
A diet that is rich in whole grains, fiber, fruits, vegetables, and low-fat dairy products can aid in lowering your blood pressure. Whereas diets high in fatty and sodium-rich foods can be detrimental.
A healthy weight reduces the amount of strain on your heart.
Get In A Quiet Room And Calm Yourself Down
If you are in a crowded place, shelter yourself in a quiet room immediately.
The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.
However, its advisable to keep a friend around just in case the situation goes out of hand.
But it is important to get away from the crowd and focus on yourself to get a hold of yourself.
Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!
Eat Garlic Or Take Garlic Extract Supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure .
According to one clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .
One 2012 review noted a study of 87 people with high blood pressure that found a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mm Hg in those who consumed garlic, compared to people without any treatment (
You May Like: Does Claritin D Raise Blood Pressure
/7can You Manage Or Control Blood Pressure Without Medicines
Hypertension or high blood pressure is often called the “silent killer as it is a substantial risk factor for heart disease and stroke, provided it generally has no symptoms. However, simple lifestyle changes can help you to prevent, delay, or lessen the need for medication by successfully regulating your blood flow. Below are certain steps you need to follow in order to get a desirable health result in a variety of aspects, including blood pressure and cardiovascular disease
In Todays Article We Will Discuss How To Control High Blood Pressure Naturally
- Hypertension usually is diagnosed when a person has a sustained high reading over a specified period.
- Common causes and factors lead to hypertension is heavy alcohol drinking, obesity, genetic factors, maximum salt intake, lack of aerobic exercise, Kidney disease, stress, birth control pills, and adrenal disease.
- Medication also prescribed for hypertension.
You can also take help to control it with simple natural home remedies which are normally available in your kitchen and home
Read Also: Does Claritin D Raise Blood Pressure
How To Lower Blood Pressure Without Medication
Lifestyle changes are effective in controlling high blood pressure. A healthy lifestyle can avoid, delay, or reduce the need for blood pressure medications.
Here are 10 ways to control blood pressure without medications:
Increase Activity And Exercise More
In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic . These results are as good as some blood pressure medications.
As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.
How much activity should you strive for? A 2013 report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week .
If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four 10- to 15-minute segments throughout the day .
The American College of Sports Medicine makes similar recommendations .
But you dont have to run marathons. Increasing your activity level can be as simple as:
- using the stairs
- going for a bike ride
- playing a team sport
Just do it regularly and work up to at least half an hour per day of moderate activity.
One example of moderate activity that can have big results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure, compared to people who didnt exercise at all .
Recommended Reading: Does Claritin D Raise Blood Pressure
Diet And Blood Pressure
A healthy diet is the first step in regaining control of high blood pressure, but dont let the term diet fool you. This is a lifelong commitment to healthy eating. Based on the approach known as the DASH diet , patients should focus on consuming lean protein, whole grains, fresh fruits and vegetables, legumes, and low-fat dairy. By doing so, systolic blood pressure could be reduced by as much as 14 points. Of course, what isnt included is nearly as important as what is when it comes to a healthy diet. Those with high blood pressure should also focus on keeping salt and sugar intake to a minimum.
Why Does Hypertension Matter
If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. “It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more,” says Dr. Fisher.
Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.
Also Check: Can You Take Claritin With High Blood Pressure Medicine
One Of The Most Deadly And Same Time Most Common Health Issue Is The High Blood Pressure Also Known As Hypertension
In a joint statement, the President of NHS, Prof. Ayodele Omotosho, and Secretary of the body, Kolawole Wahab, once disclosed High Blood Pressure, remains the number one cause of preventable death worldwide. Heart damage is one of the possible effects of high blood pressure. Without proper control, it can also lead to heart disease and strokes.
It is, therefore, imperative to monitor and control ones blood pressure. High blood pressure can be treated with medication, but lifestyle plays an important role as well. With a healthy lifestyle, you might be able to avoid, delay or reduce your need for medication.
Here are ten ways to control your blood pressure naturally
YOU MAY ALSO LIKE: 10 Proven Ways To Keep Snakes Away From Your Toilet Bowl
/7increase Cardio And Aerobic Exercises In Your Schedule
Exercise, particularly cardio and aerobic exercise, has been considered as a potent blood pressure regulator. If you don’t have time to exercise, up your physical activity and keep a healthy weight to assist lower your blood pressure. Great amount of physical moments strengthens and improves the heart’s ability to pump blood, lowering blood pressure, and risk of heart diseases. Furthermore, exercises like yoga, deep breathing, and meditation combats stress, which causes irregularities in the bloods pressure level by increasing the heart rate and constricting the blood vessels.
Don’t Miss: Claritin D Blood Pressure
Tips To Help Lower Blood Pressure Without Medication
HeartmailSpring 2018
Lifestyle Changes Can Help Keep Blood Pressure Down
Hypertension, or high blood pressure, is a leading cause of cardiovascular disease and stroke.
Since last fall, when the American Heart Association and American College of Cardiology lowered the definition of high blood pressure from 140/90 mm/Hg to 130/80 mm/Hg, more people than ever are now diagnosed with hypertension.
We asked clinicians from Beth Israel Deaconess Medical Centers CardioVascular Institute how they advise their patients to keep blood pressure under control. While medication is the right solution for some people, the good news is that lifestyle changes can help reduce and in some cases replace the amount of medication needed. Its a good place to start.
1. Lose 10 Pounds
Weight loss can help decrease the number or doses of medications that are needed to control high blood pressure. Sometimes, a 10-pound weight loss can allow us to remove a blood pressure medication entirely. This can be a great motivating factor, since most patients are very excited to simplify their medication regimen and avoid side effects.
Aarti Asnani, MD, Associate Director, Cardio-Oncology
2. Keep a Food Diary
Anne-Marie Anagnostopoulos, MD, FACC, General Cardiology
3. Exercise: Every Bit Helps
Mark Benson, MD, PhD, Director, Cardiovascular Prevention
4. Monitor Blood Pressure at Home
5. Learn to Read Food Labels & Check Serving Sizes
7. Reduce Stress
Natural Blood Pressure Remedies
Ive lost count of how many patients have been able to successfully wean themselves off of their medicationsand more importantly, get their blood pressure totally under controlwith these lifestyle changes, which are natural remedies for high blood pressure.
Some are simpler than others, but theyre all equally important.
Put an end to bad habits. Quit smoking, and drink only occasionally and in moderation. And be sure youre getting plenty of sleepat least seven to eight hours a night.
Drink water. Water thins the blood, helping it flow more freely. Aim for a half-ounce of water for every pound you weigh. So if you weigh 160 pounds, you would drink 80 ounces of water, or 10 eight-ounce glasses per day.
Adjust your diet. Focus on whole, fresh foods, including lean meats and poultry, organic fruits and vegetables, unsalted nuts and seeds, legumes, whole grains, some low-fat dairy , and healthy fats like avocado and olive and sesame oils. Some specific foods that positively influence blood pressure include celery, garlic, raw cacao, almonds, cayenne pepper, and eggs. Avoid as often as possible high-sodium foods, fast food, sugar, processed snacks/meals, and trans fats.
Take blood pressure-supportive supplements. These nutrients work much the same way as prescription blood pressure drugs, but without the harsh side effects.
Originally Published: February 13, 2015
Also Check: How To Get Blood Pressure Down Fast
Ways To Control High Blood Pressure Without Medication
If you have been diagnosed with hypertension, you may have started taking medications to bring the numbers down.
Lifestyle changes play an important part in treating your hypertension. If youre able to successfully control your blood pressure through lifestyle changes then you could minimize or totally avoid the need to take medication.
Below are some of the lifestyle changes that you can do to help keep your blood pressure down:
Smoking And Blood Pressure
Smoking is a habit that can worsen nearly any health condition. With each cigarette smoked, blood pressure increases temporarily. Over the long-term, smoking can compound the health problems associated with high blood pressure by damaging blood vessels and arteries and causing inflammation throughout the body. While quitting may not be easy, programs such as Commit to Quit can help with resources such as assistance from medical professionals, prescription medications, and group support.
Don’t Miss: Can I Take Claritin With High Blood Pressure
High Blood Pressure In Older People
The target blood pressure reading for the over-80s is below 150/90 mmHg when it’s measured in the clinic or surgery, and below 145/85 mmHg for home readings.
While there are definite benefits from taking medicines to reduce blood pressure if you’re under the age of 80, it’s less clear it’s useful if you’re over 80.
It’s now thought that if you reach 80 while you’re taking medicine for high blood pressure, it’s fine to continue treatment provided it’s still helping you and is not causing side effects.
If you’re diagnosed with high blood pressure and you’re aged over 80, your doctor will also consider your other health risk factors when deciding whether to give you treatment for the high blood pressure.
Page last reviewed: 23 October 2019 Next review due: 23 October 2022
What Are The Different Stages Of High Blood Pressure
There are different stages of high blood pressure.
A blood pressure reading, given in millimeters of mercury , has two numbers. The first, or upper, number measures the pressure in your arteries when your heart beats . The second, or lower, number measures the pressure in your arteries between beats .
Also Check: Does Spicy Food Cause High Blood Pressure
Check Your Blood Pressure
High blood pressure is common and often has no symptoms. The only way to know if you have high blood pressure is to have your blood pressure checked.
Health professionals such as nurses, pharmacists and doctors can check your blood pressure with a simple test.
High blood pressure increases your risk of having a heart attack or stroke, but there are things you can do to lower your blood pressure.
Reducing your blood pressure can make a big difference to your health and help prevent development of stroke or heart disease.
How Can I Prevent High Blood Pressure
You can help prevent high blood pressure by having a healthy lifestyle. This means
If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.
NIH: National Heart, Lung, and Blood Institute
Don’t Miss: What Are The Symptoms For High Blood Pressure
Try Alternative Medicine To Beat High Blood Pressure
Try alternate treatment options such as ozone treatment. While there isnt much scientific proof yet on the effectiveness of ozone treatment on high blood pressure, you may try it and other such treatment options since they have no side effects but several benefits.
Alternative medicine is growing in popularity due to the pros it offers. Get an appointment with an expert to see what kind of alternate treatment can help you.
Eat More Potassium And Less Sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure .
Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to your doctor before increasing your potassium intake.
Its easy to eat more potassium so many foods are naturally high in potassium. Here are a few:
17 ). Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.
Foods labeled low-fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check labels. According to the U.S. Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (
Read Also: Is High Blood Pressure A Symptom Of A Heart Attack