Your family doctor has just told you your blood pressure is high and needs to be lowered. Not the best news. Particularly if you’re not a fan of taking one or more of the various pharmaceutical drugs most often prescribed by doctors. so exactly how to lower your blood pressure without medications?
While you should always consult with a medical professional for best treatments for your specific circumstances, there are some general rules and principles you can follow to help lower your blood pressure without prescription drugs.
Taking vitamins can help
lower blood pressure. Consult your doctor before taking vitamins, but they may be beneficial for lowering your blood pressure. Vitamin C has antioxidants that protect the lining of your blood vessels. Orange juice, kiwi fruit, broccoli, tomatoes, and prunes are high in this vitamin. You can also take potassium through fruits and vegetables. Caffeine, alcohol, and cigarettes also raise your blood pressure.
Exercise
While there are many benefits of aerobic exercise, it’s important to pace yourself if you’re new to it. Ideally, you should start with low to moderate-intensity exercises like light yoga or gardening. Your doctor can help you develop an exercise program that will help you reach your goals and maintain your blood pressure level. If you’re not in the mood to workout, ask a friend to join you and make the time to go for a walk or jog.
While exercise is not a cure-all for high blood pressure, it can help control the condition and improve your mood. While you should always consult a doctor before starting a new physical activity, most people can safely exercise without any complications. Exercise will make your heart stronger and keep your blood pressure within safe limits. A clinical exercise physiologist, Laura Gray, explains why exercise is important for people with high blood pressure, what types of activities are best, and how to stay motivated.
Various exercises will also lower blood pressure without medication. Regular aerobic exercises, such as walking, will lower your pressure by five to eight mm Hg. But be consistent – skipping an exercise routine will cause your blood pressure to spike up again, which is not healthy for your heart. Several other physical activities, such as dancing, swimming, and bicycling, will lower your pressure just as much as some prescription medications do.
Diet
Studies show that a healthy diet can lower blood pressure naturally, so you can avoid the need for blood pressure medication. You can reduce your blood pressure by eating foods rich in omega-3 fatty acids, which may reduce inflammation and reduce blood pressure. Increasing your intake of potassium, which regulates fluid volume, is also beneficial to your health. You can find potassium in green leafy vegetables, legumes, salmon, and tomatoes.
Salt is another culprit. Even slightly elevated blood pressure can damage arteries and increase the risk of heart attack, stroke, and kidney failure. The new guidelines state that individuals who have blood pressure levels above the recommended level are hypertensive, which is an indication that lifestyle changes are needed. Cutting salt from your diet can help prevent some of the consequences of high blood pressure. Also, you can take steps to protect your heart and organs by increasing potassium.
Changing your diet and increasing physical activity are also effective. The DASH diet, which is high in whole grains, fruits, and low-fat dairy products, is a good starting point for lowering your blood pressure. If you’re struggling to stick to a healthy diet, write down everything you eat every day. Keeping a food diary will help you realize what you’re eating and what you can do to improve it. Lastly, exercising regularly is a great way to lower your systolic blood pressure. You should aim to get at least 30 minutes of physical activity per day.
Stress
Fortunately, there are many ways to reduce your blood pressure, and many of them do not involve taking medications. Using relaxation techniques and identifying the source of your stress can reduce your blood pressure. These techniques include meditation, breathing techniques, and lowering your alcohol intake. Also, making sure that you get enough sleep can help, too. And last, avoiding alcohol and smoking can also lower your blood pressure. But, how do you do it without drugs?
One way to lower your blood pressure without medication is by eating healthier foods. Caffeine, which causes a temporary spike in your blood pressure, can be avoided if you prepare them yourself. Instead, prepare plain side dishes that you can season with salt when you serve them. Also, look for food labels that state “low sodium.” Try doing mind-body exercises such as meditation and writing down everything you eat. Meditation and yoga are great stress-relievers, and sitting in the sun can also help.
Identifying stressors is another important step. Make sure that you set aside time for relaxation. Do not allow yourself to become stressed by things you cannot control. Instead, choose activities that make you feel good. Having a supportive friend or family member to discuss stressful issues is also beneficial. Lastly, make time for your hobbies and expressions of gratitude are also important. These activities will help lower blood pressure naturally. But, if you can’t avoid stressful activities or situations, it may be best to seek medical advice.
Caffeine
Caffeine may have a beneficial effect on your blood pressure, but the effect may be greater if your blood pressure is already high. This study from the University of California, Irvine found that people who work more than 41 hours a week had an increased risk of hypertension. Unfortunately, it’s hard to get to the gym or cook healthy meals on such a busy schedule. If you find that you’re spending long hours at work, consider setting an end of day message on your phone to remind yourself to take a break.
Some people have been advised to avoid caffeine, but it’s important to remember that coffee has several benefits. Caffeine, particularly black coffee, can temporarily raise your blood pressure. However, if you’re susceptible to caffeine, you’ll need to limit your intake to two cups a day. Before you begin cutting back on your coffee intake, make sure you check your blood pressure before and half an hour after drinking.
Taking caffeine supplements can cause your blood pressure to increase in the short term. High-caffeine intakes can raise systolic and diastolic pressures by 8.1 and 5.7 mmHg, respectively. However, moderate doses of caffeine are safe for people with hypertension. Eight ounces of coffee contains 100mg of caffeine. However, excessive consumption of caffeine can increase your blood pressure in the long term. For this reason, you should talk to your doctor before taking caffeine supplements.
Herbs
If you want to manage high blood pressure without medication, try taking an herbal supplement. You can also use a dietary change. For example, you can add cardamom to your cooking. It is known to lower blood pressure in studies involving animals. It works by acting as a natural diuretic and calcium channel blocker. However, more human studies are needed to verify its effects. High blood pressure affects nearly half of American adults, so if you want to prevent it, consider taking an herb.
One herb that can reduce blood pressure naturally is thyme. Thyme contains polyphenols, which regulate blood pressure. They also reduce heart disease risk factors, such as LDL cholesterol and triglycerides. Olive leaf tea can help reduce blood pressure without the side effects of medications. Drink three to four cups a day. Herbal supplements can be effective, but they’re best taken under the guidance of a physician.
The intake of potassium can lower blood pressure because it encourages the kidneys to excrete sodium. Bananas and spinach contain more potassium than bananas, but you can also consume avocados, tomatoes, and beans. Dried fruit is also a great source of potassium. If you’d rather not take any medications, try taking a vitamin supplement instead. If you’re looking for herbal supplements to lower blood pressure without medication, check out ZOE’s website for a comprehensive list of herbs and supplements for your specific needs.
Vitamins
If you’ve been diagnosed with high blood pressure, you may be interested in finding out if vitamins can help you lower your pressure naturally. The good news is that the vitamins you’ve been missing may be in your kitchen right now! In addition to a healthy diet, you can also take supplements like magnesium, vitamin D, and folic acid. Some studies have shown that fish oil, garlic, and dietary supplements can help lower your blood pressure. But you need to be careful about taking any supplements. You should consult with a physician before taking any supplements.
While there’s a strong association between vitamin supplementation and a reduction in blood pressure, there are few studies that prove that minerals can lower blood pressure. However, one study found that a supplement containing coenzyme Q10 can decrease diastolic blood pressure by 4 mmHg. While these results aren’t conclusive, they do provide valuable information. Furthermore, your physician can recommend a better brand.
While folic acid is not a standalone supplement, it can help lower your blood pressure by decreasing your overall blood volume. Women who are planning to have a baby should consume 400 micrograms of this vitamin daily. Folic acid is a B vitamin that protects against abnormalities during pregnancy. The CDC recommends that women take a prenatal vitamin, but it’s not yet known whether it lowers blood pressure in non-pregnant individuals. Another vitamin that may help lower your blood pressure is Coenzyme Q10, an antioxidant that helps your cells produce energy.
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