Health How Can I Reduce My Blood Pressure Without Medication?
How Can I Reduce My Blood Pressure Without Medication?

It is quite common for people to be diagnosed with high blood pressure and there are many reasons why people get it. The issue is with high blood pressure is that it often provides no symptoms, however, it is a huge risk for heart disease and strokes which are some of the most common causes of death.

Blood pressure is measured in millimetres of mercury which has the abbreviation of mm Hg with two numbers for measurement:

Systolic blood pressure: This is the top number and indicates the pressure in blood vessels when the heartbeats.

Diastolic Blood pressure: This is the bottom number and indicated the pressure in the blood vessels when the heart is resting between beats.

Blood pressure all depends on how much blood the heart is pumping, and how much blood your arteries are allowing through them. The more cholesterol the body has, satta matka the thinner the arteries and the thinner the arteries the higher the blood pressure.

There are many different things you can do to prevent this from being a concern and people may not want to use medication. Magnesium supplements, potassium and folic acid are all thought to help with blood pressure so it may be worth looking into these. In this article, we will go through some ways in which you can manage your blood pressure without using medication.

Exercise Regularly:

Regular exercise is a crucial part of reducing blood pressure as well as having many other positive effects on the body. Weight is another cause of high blood pressure so 30 minutes a day of exercise will help to get you losing weight, this can lower blood pressure by 5 to 8 mm Hg. The important thing to note on this is that if you stop exercising, the blood pressure will rise again so it is best to be consistent. You could even ask the doctor for an exercise routine to follow.

Best Exercises to Reduce Blood Pressure:

  • Walking
  • Jogging
  • Cycling
  • Swimming
  • Dancing
  • Rowing
  • HIIT Training (High-Intensity Interval Training)
  • Strength Training ( at least twice a day)

Reduce Sodium in Your Diet:

Sodium is a big cause of blood pressure with more foods being filled with unnecessary or excessive ingredients. Just a small reduction in sodium could make a big difference to blood pressure by reducing it by around 5 to 6 mm Hg. The recommended daily amount in the UK is 2.4 grams which many people pass on the daily amount as they intake around 9.5 grams of salt per day. If we reduce this to around 1.5 grams a day, this will help to reduce blood pressure.

Tips On Reducing Sodium

  • Don’t add salt, use herbs and spices. (1 level teaspoon of salt has 2.3 grams of sodium)
  • Eat More Natural Foods and Stay Away From Processed Foods (most sodium is added during processing)
  • Read food Labels (Choose low sodium products like tamari over soy sauce)

Quit Smoking:

Smoking is extremely bad for health, it is one of the number one causes of cancer and has an ever-growing list of risks that are being found out every year. Every cigarette smoked increased the blood pressure for up to 30 mins after the smoke. Stopping will help to get blood pressure back on track. Quitting smoking will benefit the body more than just helping blood pressure but will also reduce the risk of cancer. It may also increase the chance to live longer than people who do smoke.

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