Beat High Blood Pressure: 10 Easy, Medication-Free Tips

High BP, which is also referred to as hypertension, is one of the most common health problems that is being faced by people nowadays. It is also considered a silent killer because it develops gradually without any symptoms as such. Because of high blood pressure, there is an increased risk of heart stroke or heart attack. It can also lead to kidney problems.

While hypertension has become common with the increasing stress in the lives of people, the good news is, it can be cured without medication. Through consistent lifestyle changes, high BP can be tackled.

Understanding Blood Pressure

Blood pressure is the flow of blood pushing against the walls of your arteries when the heart pumps. It is recorded by either systolic which is pressure during a heartbeat or through diastolic which is pressure between beats.

Why Lifestyle Changes Matter

A healthy lifestyle plays a major role when it comes to controlling your blood pressure. Eating healthy food and maintaining your cardiovascular health helps reduce strain on your heart. Also saying no to stress also helps in managing blood pressure levels.

When to Consult a Healthcare Professional

While a healthy lifestyle can regulate your blood pressure, it is important to see your health care professional if your BP is consistently high. If you are facing issues, such as spikes and symptoms, such as chest pain or feeling dizzy, then you must consult a doctor.

1. Understanding High Blood Pressure

Blood pressure is the reflection of how your heart circulates blood throughout your body. The normal range of blood pressure is 120/80 mmHg. If your BP remains higher, then this normal range, it means that you have a high BP.

Causes of High Blood Pressure

The most common cause of high BP is excessive intake of salt. While this is the direct link to high BP, there are also other activities that can disturb your blood pressure levels. Lack of physical activity on a daily basis and experiencing chronic stress also lead to higher BP. Smoking and alcohol consumption is another common cause. Obesity also plays a role in high BP. There are also instances where the factors are just genetic.

Risks of Uncontrolled Blood Pressure

It is very important to maintain your BP levels. Uncontrolled BP often leads to issues such as damage of arteries, a weak heart, chances of heart stroke and heart attack. In severe cases, patients have seen symptoms like developing kidney diseases and vision loss.

Measuring Blood Pressure Correctly

Blood pressure should be measured correctly by following these steps:

• Sit for a few minutes before measuring BP to regulate heart rate

• Your feet must be flat on the floor

• Keep your arm at the level of your heart through a support under it

• Do not intake caffeine immediately before measuring as it may show an incorrect reading

• Do not measure BP immediately after exercising

2. Way 1 – Eat a Heart-Healthy Diet

Reducing Salt Intake

Sodium is the main cause of an increased BP because it leads to retention of water in the body, which thereby increases pressure or blood vessels. The first step that you can take is reduce your salt intake.

Eating More Fruits and Vegetables

Eating more fruits and vegetables that are rich in fibre and antioxidants help in supporting a healthy heart health. Vegetables that are rich in potassium also maintain and regulate your BP.

Switching to Whole Grains and Lean Proteins

Whole grains are better for maintaining an ideal BP. Similarly, eating lean proteins for example, fish and lean meats are better because they do not disturb your cholesterol levels.

Foods to Avoid for Better Blood Pressure

In the following are the food items that you should avoid to regulate your blood pressure:

• Processed food that comes in ready to eat tins

• Fried food

• Fast food

• Sugary food

• Beverages that are high in sugar

• Excessive red meat

3. Way 2 – Maintain a Healthy Weight

How Weight Affects Blood Pressure

Having an excessive body weight puts pressure on your heart. Your heart will be under a constant strain and pressure if you are overweight. Therefore, to have an ideal BP level, focus on reducing weight.

Simple Weight Management Tips

• The first step is to eat mindfully. Avoid over processed food and sugary food.

• Focus on your protein intake and skip foods that can affect your heart health. For example red meat

• Do not indulge in late night food intake or munching later at night

• Workout on a regular basis. You need not hit the gym every day. Start by walking and keeping yourself physically active throughout the day.

Healthy Portion Control

Overstuffing yourself every time you sit to eat, can affect your body in more negative ways than you can imagine. Always use a smaller portion of food whenever you're hungry. Preventing overeating helps you maintain a healthy heart.

4. Way 3 – Exercise Regularly

Best Exercises for Lowering Blood Pressure

Exercise doesn't always mean doing rounds on the treadmill. For a healthy heart, good cardiovascular exercise is mandatory. You can do the following:

• Brisk walking

• Cycling

• Swimming

• Yoga and stretching

How Often and How Long to Exercise

You can start small. Start by exercising 30 minutes a day. Along with it, focus on moving your body for moderate activities throughout the day.

Staying Active in Daily Life

Along with regular exercise, staying active also improves your heart health. Habits like taking the stairs instead of lift, walking for 10 to 15 minutes after every meal, or taking small walk breaks between your work helps you in lowering your BP throughout the day.

5. Way 4 – Reduce Stress Naturally

How Stress Raises Blood Pressure

Stress is one of the biggest contributors of a high BP. This is because stress triggers hormones that raise your heart rate and therefore BP.

Relaxation Techniques

If you feel constant stress, you should develop certain habits that can help you relax throughout the day. For example:

• Doing meditation and deep breathing exercises

• Listening to calming music

• Walking in the nature or spending time in sunlight

• Indulging in therapies

Practicing these even for a few minutes a day can significantly lower blood pressure spikes.

6. Way 5 – Improve Sleep Quality

The Link Between Sleep and Blood Pressure

There is a connection between your sleep and your body is BP. A poor sleep can result in hormonal imbalance which can increase stress level in your body. A poor sleep can also lead to mood swings which can cause anger which further elevates your blood pressure.

Creating a Healthy Sleep Routine

And develop a healthy sleep routine by choosing a consistent bedtime. You should avoid using the screen before sleeping and instead switch to habits of book reading or simply meditating. You should also avoid eating heavy meals immediately before bed.

Reducing Screen Time Before Bed

Screens of almost every modern device emit blue light that can mess with sleep hormones. That is why it is always recommended not to use the screen before going to bed.

7. Way 6 – Limit Alcohol and Avoid Smoking

Effects of Alcohol on Blood Pressure

Excessive consumption of alcohol has a direct impact on your blood pressure. Alcohol goes directly into your bloodstream and your body reacts. Your heart rate increases as it starts pumping faster to filter the blood.

Why Smoking Raises Blood Pressure

Smoking is also contributing to high blood pressure because nicotine narrows the blood vessels through which the blood travels in your entire body. It also increases the heart rate.

Healthier Lifestyle Choices

Quitting alcohol and smoking and switching to healthier lifestyle choices can regulate your blood pressure even without medication. A healthy heart is a direct reflection of what lifestyle choices you are making. If you cannot immediately quit alcohol and smoking, then you must start by limiting the consumption. You can also switch to non-alcoholic beverages that are available nowadays in the market.

8. Way 7 – Increase Potassium Naturally

Role of Potassium in Blood Pressure Control

While sodium increases your blood pressure level, potassium helps balance it. Potassium helps relax blood vessel walls and that is why regular consumption of potassium can help in BP control.

Potassium-Rich Foods

• Bananas

• Spinach

• Sweet potatoes

• Beans

• Lentils

• Yogurt

Balancing Sodium and Potassium

If you are looking for the best dietary approach to control your BP levels, then the right way to start is to reduce your sodium and increase your potassium intake.

9. Way 8 – Stay Hydrated

Importance of Water for Heart Health

And keeping yourself hydrated is very important to maintain your heart health. Hydration helps the blood flow smoothly in the body. Hydration also helps in supporting overall cardiovascular functioning.

How Much Water Is Enough?

While the water intake which is required is different from individual to individual, it is generally advised to drink at least 8 to 10 glasses of water a day. You can see your individual requirements by keeping a check on the colour of your urine. A light coloured urine is an indicator that your body is hydrated.

Reducing Sugary Drinks

Excessive consumption of sugary beverages not only to weight gain but also leads to inflammation in your body. Excessive intake of sugar puts pressure on your heart and messes with your blood pressure levels.

10. Way 9 – Monitor Your Blood Pressure at Home

Benefits of Regular Monitoring

Continuous monitoring of your blood pressure is very important if you want to keep a track. Continuous tracking and monitoring also helps in assessing your overall health and reduces the risk of any immediate health concern.

Choosing a Home Blood Pressure Monitor

If you are someone who cannot visit a clinic on a regular basis, then you can monitor your blood pressure at home. There are many home devices that are now available through which you can self monitor your blood pressure levels. Note that you must follow the above mentioned instructions to get the accurate readings.

And if you have a BP issue, then you should record your BP on a daily basis. Otherwise, you can go for weekly readings.

11. Way 10 – Build Long-Term Healthy Habits

Creating Sustainable Lifestyle Changes

Making gradual improvements is always better than making drastic changes. The idea is to create a lifestyle change that keeps your heart healthy in the long run. Do not go for pill popping and other shortcuts. Choose lifestyle changes that are sustainable.

Staying Motivated

It is very important to stay motivated when it comes to making sustainable lifestyle changes. Firstly, always set realistic goals. You need not hit the gym for two hours straight. Start small. Celebrate small wins. Start by keeping yourself physically active through walking or cycling or swimming. You can take help from your friends and family members to keep you motivated.

When Lifestyle Changes Aren’t Enough

High BP can sometimes also be genetic in nature, and that is why you may experience a higher BP, even if you are following a healthy lifestyle. In such cases, medication may be necessary. Reach out to doctors if you have a consistent spike in your BP.

Taking Control of Your Blood Pressure Naturally

To maintain an ideal blood pressure level, you should first take the natural approach. Once you start taking medication, it becomes really difficult to maintain BP without popping a pill. Start making healthy lifestyle choices and stay consistent for a period of time to see the desired results. Diet is the most important factor. So focus on reducing your sodium intake and increasing your potassium intake. Working on weight management and stress management is also important. Remember to stay away from sugary drinks and food, alcohol, smoking, which are the silent contributors of high BP levels.

FAQs

1. How can I lower my blood pressure naturally?

By reducing your sodium intake and increasing your potassium intake and regularly exercising, and managing stress can help lower your blood pressure level.

2. What foods help lower blood pressure fast?

Consuming potassium rich foods like sweet potato and bananas, lean protein, whole grains, fruits and vegetables helps lower blood pressure fast.

3. Can exercise really lower blood pressure?

Yes, Physical activities on a daily basis like walking and exercising, improves your cardiovascular health, thereby reducing your BP level.

4. How much salt should I eat to reduce blood pressure?

The recommended intake of sodium is under 2300 MG per day. However, if you reduce this intake, you can notice additional health benefits.

5. Does stress increase blood pressure?

Yes, chronic stress situations increase your BP by releasing stress hormones into your bloodstream.

Author: Sofiane Hamissa