How to control your blood pressure without medication

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blood pressure control
Blood pressure control

We all know that high blood pressure is a serious issue. If you suffer from it, you are required to take pills to keep it down. There are many great pills on the market right now, including Furosemide, Torsemide and Acebutolol, just to name a few. However, there are some lifestyle changes that can lower your blood pressure and lessen your heart disease risk along the way. With no further ado, let’s get to it.

Lose weight. There’s a strong point to be made – blood pressure usually increases as weight increases. There are so many health issues related to obesity, it would take ages to list them here. If we are talking about blood pressure, in particular, excessive weight can disrupt your breathing pattern while you sleep, which, in turn, causes higher blood pressure.

Exercise a lot. Working out is one of the keys of a healthy lifestyle. Even thirty minutes of exercise can lower your blood pressure by up to nine millimeters. It’s important to do it almost every single day, because if you stop working out – your blood pressure might rise again. The best types of exercise for people with high blood pressure: hiking, running, swimming and dancing. Lifting weights is also helpful, same goes for yoga. You should absolutely talk to your doctor about creating a safe exercise regimen.

Keep a healthy diet. It’s incredibly hard to completely change your eating habits, but there’s no other way. You either suffer from high blood pressure and all the possible complication or you stop munching on sweets, that’s your call.

  • Less sodium. This one should be pretty self-explanatory. Sodium is bad for your blood pressure. You can easily reduce your intake by not adding salt.
  • Drink in moderation. Alcohol, as always, is a tricky subject. On one hand, in small amounts it is helpful. It can lower your blood pressure by up to four mmHg. This great effect is lost if your alcohol intake increases.
  • Quit smoking. This is a double-whammy, if you will. On top of reducing your blood pressure, you will enjoy a sizeable increase in life expectancy.

Reduce your stress levels. Constant stress is awful. It wreaks havoc on your body, it contributes to the increase in blood pressure in a variety of ways. People do tend to eat unhealthy food, smoke and drink from all the stress. This is a complex issue that deserves a full article, you should research it on your own for now.

Find support. Closely related to the stress levels, this advice is the most important one. You can’t make these lifestyle changes with no support from your family and friends.