How To Lower Blood Pressure is becoming more and more popular in the medical industry as life is getting more stressful. People take more tension and don’t focus on their health which is making them have higher blood pressure and hypertension.
Even though medicine is available for hypertension and higher blood pressure, this doesn’t mean you should use the medicine every day. There are a few home remedies that you can use to maintain your blood pressure throughout the day.
These home remedies won’t cost you much but a few changes in your lifestyle, including diet also. Let’s take a look at these ways to lower your blood pressure and maintain it at normal levels.
Regular Exercise
Doctors recommend everyone to exercise for at least 150 minutes a week which comes to around 30 minutes a day. Regular physical activity helps clear correlation with maintaining the blood pressure levels and even lower than about 5 to 8 Mm Hg.
In many studies, it has been proven that people suffering from hypertension and elevated blood pressure can maintain their blood levels or even take them to lower levels with regular physical activity.
You can start slowly by walking, jogging, and cycling. Once you start feeling comfortable exercising, you can do a bit harder exercise, including swimming, dancing, and aerobics. Slow steady-state cardio can also help you maintain your blood pressure levels than high intensity.
Weight Loss
Every study on maintaining blood pressure levels and even taking them to lower levels include weight loss in it. Doctors suggest everyone lose a few extra pounds and watch their waistline regularly.
The correlation between blood pressure and weight is very high, and being overweight can also disrupt breathing while you sleep. All of these things combined to increase your blood pressure.
Even if you lose a couple of pounds can help you reduce your blood pressure levels as studies have proved losing weight by just one kilogram can reduce your blood pressure by 1.1 millimeters.
Eat Healthy Diet
After starting exercise and maintaining your weight, the diet is one of the biggest factors which can help you create hypertension or lower your elevated blood levels.
You should always focus on a diet that is rich in whole grains, fruits, raw vegetables, and low-fat dairy products. Studies have proved that a good diet can lower your blood pressure levels by 11 millimeters.
A healthy diet is one of the best ways to maintain your blood pressure levels. Dietary approaches to stop hypertension are known to be the best ones in this category.
Reduce Sodium Increase Potassium
If you have hypertension or high blood pressure problems, then reducing sodium and increasing potassium levels should be your motto in life. Studies have proved even a small reduction in your sodium intake can lower your blood pressure by 5 to 6 millimeters.
If you combine the blood pressure levels lowered by a less sodium healthy diet and regular exercise, you don’t have to do anything or take any extra steps. Together it can lower your blood pressure levels by 30 or more mm Hg.
Apart from reduction in your sodium intake and can also increase your potassium to take your blood pressure levels to even lower numbers. Potassium can lessen the effect of salt at the same time as this tension in your blood vessel.
If you have any kidney disease, then kindly don’t have a high potassium diet. It can be harmful to you, but you can always consult with your doctor regarding it.
Cut Your Caffeine Intake.
After dieting, caffeine is the major reason why people are not able to maintain their healthy blood pressure levels. When we get tense, we do two things. The first one is smoking, and the other one is drinking coffee.
Both of those things are very harmful to us. Studies have clearly proven that caffeine can increase your blood pressure levels by 10 Mm HG. So if you cut your sodium intake and you have a cup of coffee, it won’t show any effect on your body.
But this is also a subjective issue. People who drink regular coffee with a normal caffeine intake might not impact their health. However, we cannot ignore the long-term effects of caffeine on blood pressure levels.
As per the experts, it is always a wise decision to cut your caffeine whenever you start treating yourself for hypertension and higher blood pressure levels.
Quit Smoking
Smoking is a genius for health, and everyone knows it. Apart from different sorts of cancers, it can also increase your blood pressure levels by 10 millimeters.
Usually, doctors will suggest you cut three things from your diet and lifestyle. The first one is sodium, the second one is caffeine, and 3rd is tobacco. Cutting these three items from your lifestyle and increasing a higher potassium diet and regular exercise can help you maintain your healthy blood pressure levels.
As soon as you quit smoking, it can also reduce your risk of heart disease and improve your overall health. If you have any problem related to your breathing and lungs, it can also solve those problems because bad smoke from cigarettes won’t let your body heal your lungs.
Reduce Your Stress
Stress is another major reason why people are getting more and more affected by higher blood pressure levels and hypertension. Everyone will tell you to stay away from stress, but many times it is not in our hands to stay away from anything like that.
I won’t say you do start living happily today, but you can take professional help to differentiate between stress and anxiety and depression. The first thing you can do is take professional help if everything is sold there, such as marriage, relationships, and finance in life. It could be anxiety or depression rather than stress.
Focus on Sleep
If you watch hypertension and higher blood pressure levels, then I will suggest kindly focusing on more sleep. Studies have found that when we sleep, other blood pressures dip. If we don’t sleep for 6 or 8 hours a day, We don’t give our body room to lower blood pressure levels.
People who experience insomnia or sleep deprivation have an increased risk of high blood pressure. You might have seen middle-aged people not sleeping enough at night, and they also have higher blood pressure issues.
There are many things you can do to get a good night’s sleep, including regular exercise, which is also associated with maintaining blood pressure levels. Apart from that, you can also avoid caffeine after four o’clock.
BP-Lowering Supplements
There are a few supplements that can help you maintain your blood pressure levels. These supplements are not like medicine which directly affects the blood pressure, but it settles other things which accept your blood pressure levels.
For example, protein is a good supplement for protein sources, and as you know, a higher protein diet can also help you lower blood pressure levels.
Apart from that, omega-3 factory acid supplements can also help you create a balanced diet. Magnesium is another great supplement for you to maintain your blood pressure levels. You should add these supplements to your diet after consulting your doctor.
Take Prescribed Medicine
It should be your last resource. We don’t recommend anyone to take regular medicine if necessary and recommended by your doctor. The first thing first to lower your blood pressure levels, if you do, is to follow all the above-given steps.
If you are doing everything right, for example, good diet, regular exercise, Cutting sodium alcohol and quitting smoking, then you can try taking the prescribed medicine on a regular basis.
Usually, when doctors recommend medicine for higher blood pressure and hypertension, it is usually permanent. That means you have to take medicine for the rest of your life. In our expert, you should try everything before you take any kind of life-changing decision.
Takeaways
Hypertension and higher blood pressure are becoming one of the biggest issues among youth and middle-aged people. Nowadays people are tenser and less focused on their diet which is completely opposite to what we used to do.
There are a few home remedies that you can do before you start taking regular medicine to lower your blood pressure levels. For example, you can start cutting your sodium intake and caffeine, which have one of the biggest impacts on your blood pressure levels.
Apart from that, you can also focus on regular exercise and a good diet. Usually, doctors suggest everyone go on a high protein diet with higher potassium levels if they don’t have any kidneys. All of these home remedies can help you maintain your blood pressure levels, and they won’t even cost a single penny.
Can I try meditation and yoga to lower my blood pressure levels?
Yes, doctors recommend everyone to try meditation and yoga to maintain their blood pressure levels. Meditation is known to calm your whole body and increase good energy. You can take the benefit of yoga and medicine to gather.
Can dark chocolate help lower blood pressure levels?
Yes, there is some correlation between dark chocolate and blood pressure levels. You should always eat dark chocolate, which is 60 to 70% cacao. Apart from that, also check if your dark chocolate maker added any sugar to it.
