How To Lower Your Blood Pressure Without Medication
Our blood is one of the most vital elements of our bodies, and keeping it healthy is paramount to good health. Everybody has blood pressure, but when this pressure gets too high and the force of the blood is too strong, it can have serious consequences which force you to lower blood pressure levels with diet and lifestyle.
When your blood pressure is too high, also known as hypertension, the walls of your arteries become damaged and cause a range of problems. Thankfully, there are many ways to lower blood pressure so you can live a long and healthy life, and they’re quite easy to achieve.
Everything from your sodium intake to the vegetables you eat will have an impact on high blood pressure, so whether you want to maintain good levels or bring down high ones it’s essential to focus on your diet. Regular exercise and wellbeing are crucial too, so it’s about more than just healthy eating habits.
As many people hope to avoid blood pressure medication, the first step is to focus on the factors you can change. High blood pressure symptoms may be hard to spot, which has led this disease to be given the title of the silent killer, so it’s essential to manage it with a healthy lifestyle.
Symptoms Of High Blood Pressure
Although there are often reports of telltale signs of blood pressure, the American Heart Foundation states that it’s often a silent killer. Hypertension symptoms such as headaches and facial flushing are all wrongly linked to this issue, so there is really no way to be sure without medical diagnosis.
In the case of extremely high blood pressure, or hypertensive crisis, you may experience the following:
- Shortness of breath
- Severe headaches
- Severe anxiety
However, it’s important to note that this is the very serious end of the scale. Anyone suffering from these signs of high blood pressure may be having a hypertensive crisis and will require urgent medical care.
Having your blood pressure checked regularly by a doctor is the only way you can be sure, so you must stay on top of your health. By staying in touch with healthcare professionals and following a few simple lifestyle and diet tips you can keep your blood pressure at a healthy level.
The Best Foods For Reducing High Blood Pressure
Just like most things in life, our diets have a huge impact on our blood pressure levels. What we eat has a major influence on our health, and this is particularly true with those wanting to reduce high blood pressure. Try these foods to help lower yours before you attempt to use medication:
- Reducing sodium intake – According to Mayo Clinic, just a small reduction of sodium in your diet can decrease your blood pressure levels. The easiest way to lower your salt intake is by avoiding processed foods, refraining from adding salt to cooking, and using low-sodium labelled products.
- Boost your potassium – Potassium has been known to reduce the levels of sodium in food, so it’s a great way to keep high levels in check. Bananas and sweet potatoes are two of the tastiest ways to get your potassium up, so be sure to incorporate them into your meal plan.
- Ditch the processed foods – One of the biggest problems with our diets in America is the availability of processed foods. It’s essential to avoid these high-sodium and fatty food choices if you want a healthy blood pressure, so make foods fresh where you can.
- Focus on fruits, vegetables, and whole grains – The cornerstone of any healthy eating plan is fruits and vegetables but also be sure to eat a lot of whole grains as well. With a healthy mix of the three, you’ll be significantly helping to maintain normal blood pressure.
Other Ways You Can Maintain Normal Blood Pressure
While diet is essential in the fight against high blood pressure, it’s not the only thing you can do. Eating well and incorporating these other simple things into your routine guarantees greater defense against high levels, and a longer, healthier life.
- Limit your alcohol – Having more than one alcoholic drink a day can greatly increase your blood pressure levels, so ensure you stick to one or none for both men and women.
- Health supplements – Anything with fiber, folic acid, garlic, magnesium, calcium, and potassium can be excellent in bringing blood pressure levels to a healthy range.
- Regular exercise – Just 30 minutes of moderate exercise every day, such as a brisk walk, will reduce your blood pressure levels significantly.
- Weight loss – Losing just 10 pounds will have dramatic effects on your blood pressure, and it’s a great incentive to kick start your weight loss journey. Having a smaller waistline is linked to better blood pressure levels, so there’s lots of evidence to back it up.
Make Your New Habits Stick
While it’s great knowing how to lower blood pressure, you need to be sure that any lifestyle changes you make are permanent. Being armed with the knowledge about what is hypertension and how you can avoid it is the first step to maintaining healthy levels.
The causes of high blood pressure are varied, but mainly this affliction is linked to an unhealthy diet and lifestyle. Eating a balanced and nutritious diet coupled with regular exercise is the easiest way to stay on top of your health, for this and a variety of other reasons.
A healthy blood pressure range should be less than 12/80, so ensure you’re having regular checkups with your doctor. This is the easiest way to tell whether you have low blood pressure or high. With a few lifestyle changes, you can hopefully avoid medications and further treatments to get to a healthy level and live a longer life.