High blood pressure is very a dangerous condition for your health because it can damage your heart. Study says, it affects one in three people in the US and 1 billion people through worldwide. If high blood pressure left uncontrolled then it raises your risk of heart disease and stroke. You’ve been diagnosed with high blood pressure than its time for you to be very serious about your health. For the negative effects of this disease, you might be worried and taking medication to bring your numbers down. Well, there’s good news for you. There are a number of things you can do to lower your blood pressure in a natural way. You don’t even need to rely on medication too. Lifestyle plays a very important role in treating your high blood pressure. If you can successfully control your blood pressure alongside with a healthy lifestyle then it’s good for you. It may help you to avoid, delay or reduce the need for medication.
Here are 10 lifestyle changes you can follow in order to lower your blood pressure. Let’s check it out for a healthy start.
- Exercise regularly: Regular physical activity is very helpful to lower your blood pressure. 30 minutes physical exercise at least 5 days of a week helps to lower your blood pressure by 4 to 9 mm Hg. consistency is very crucial in this fact because if you stop exercising, ironically your blood pressure can rise again. If you have slightly high blood pressure which is known as prehypertension then exercise can help you to avoid developing full-blown hypertension. If you already have hypertension then exercises daily. Regular physical activity brings your blood pressure down to safer levels. The best types of exercise for lowering blood pressure are those which include walking, jogging, cycling, swimming or dancing. Another exercise known as Strength training also can help reduce blood pressure. Consult to your doctor about developing an exercise program.
- Reduce caffeine intake:
Caffeine boosts up your blood pressure. Have you downed a cup of coffee before you had your blood pressure taken? Then be acknowledged that you have higher level of blood pressure than before only because of the consumption of coffee. Though there’s not a lot of evidence to prove that drinking caffeine regularly causes a lasting increase to your blood pressure. Another study said that people who drink caffeinated coffee and tea tend to have a lower risk of heart disease which includes high blood pressure, comparing to those who don’t. Caffeine have a stronger effect on those kind of people who don’t consume it regularly .however , If you suspect you’re caffeine-sensitive, then immediately cut back to see if it lowers your blood pressure or not.
3. Consume dark chocolate: eating massive amounts of chocolate probably won’t help your heart rather small amounts may help you to recover. The reason is dark chocolate and cocoa powder is rich in flavonoids. It is a plant compounds which cause blood vessels to dilate. Studies found that flavonoids-rich cocoa helped to improve several markers of heart health over very short term. This process also includes lowering blood pressure. For the best outcome, consume non-alkalized cocoa powder. This is especially high in flavonoids. Another beneficial fact is it has no added sugars.
4. LIMIT alcohol intake: Alcohol can be good as well as bad for your health. Small amounts of alcohol intake can potentially lower your blood pressure by 2 to 4 mm Hg. The noticeable fact is, alcohols protective effect towards your body is lost if you drink too much alcohol. According to study, one drink equals 12 ounces of beer. This is equals to five ounces of wine or 1.5 ounces of 80-proof liquor also. Drinking more than moderate amounts of alcohol can actually raise blood pressure very high. It reduces the effectiveness of blood pressure medications in a drastic way.
5. Loose extra weight: Blood pressure has an interrelation with your weight. The disease increases as weight increases. Being overweight can cause disrupted breathing while you sleep. Scientifically it is known as sleep apnea. This problem raises your blood pressure. Weight loss is one of the most effective lifestyle changes for you if you want to control blood pressure. You don’t have to lose lots of pounds. Losing only 10 pounds helps you to reduce your blood pressure. Alongside with shedding pounds, always keep an eye on your waistline. Carrying too much weight around your waist will put you at greater risk of gaining high blood pressure. Generally, Men are at risk if their waist measurement is greater than 40 inches and Women are at risk if their waist measurement is greater than 35 inches. These numbers may vary among ethnic and tribal groups. Consult your doctor about a healthy waist measurement for you.
6. Quit smoking: cigarette smoking increases your blood pressure for many minutes after you finish. Quitting smoking can help your blood pressure to return in normal condition. People who quit smoking, have substantial increases in life expectancy. Among the many reasons to quit smoking, high blood pressure is at the first level. This habit increases a strong risk factor for heart disease.
Every puff of cigarette smoke causes temporary increase in blood pressure. The chemicals in tobacco are very harmful. The chemicals are also known to damage blood vessels. Surprising fact is, studies haven’t found a conclusive link between smoking and high blood pressure. This is because smokers develop a tolerance level over time on their smoking. Though there’s no direct link but both smoking and high blood pressure raise the risk of heart disease. As a result, quitting smoking can help reverse that risk.
7. Consume berries: This delicious fruit is full of more than just juicy flavor. Berries are also packed with polyphones. It is a natural plant compounds that are good for your heart. A small study provided middle-aged people eat berries for eight weeks. Participants experienced improvements in different markers of heart health which also included blood pressure. Another study included people with high blood pressure to a low-polyphone diet as well as a high-polyphone diet which contained berries, chocolate, fruits and vegetables. Those who were consuming berries and polyphone-rich foods experienced improved markers of heart disease risk.
8. Start meditation: Meditation and deep breathing deserve specific mention in reducing high blood pressure. Both meditation and deep breathing are very useful to activate the parasympathetic nervous system. This system is engaged when the body relaxes. As a result, the heart rate is slowed down and blood pressure lower consequently. Deep breathing techniques can also be quite effective in lowering high blood pressure. Try guided meditation or deep breathing in order to lower your blood pressure risk.
You need a disciplined life style to reduce your blood pressure. You have to follow some rules and regulation. Blood pressure can easily be controlled if you follow some rules.