High blood pressure has become a common problem among all because of stress, tension, anxiety, unhealthy food habits, and a sedentary lifestyle. However, to reduce blood pressure it is not always necessary to take medicines. You can maintain healthy blood pressure through simple lifestyle changes and exercise.
Let’s discuss them briefly below.
Tips to decrease high blood pressure naturally without medication
Exercise works as a natural medicine
Yes. Exercise has therapeutic properties. Thus exercise is important to maintain good health. It saves you from chronic health problems that come from a modern sedentary lifestyle. Experts said that 45 minutes of regular exercise or a simple walk significantly decreases your blood pressure. Basically exercise strengthens your heart muscles, and reduces cholesterol from your blood. Walking increases blood flow to every organ and tissue and keeps your body healthy. Exercise not only maintains your weight, but also saves you from hypertension, stroke.
Relax your body and mind
Now in our fast-paced lifestyle, we can’t avoid stress. But stress works as a silent killer, it influences different parts of our body. It not only affects our mental state but also affects our physical health. When our body goes through stress, the pituitary gland releases adrenaline and cortisol hormone. Both of them are stress hormones that increase heart rate, contract blood vessels, and increase the risk of hypertension.
Mindfulness activities like breathing exercises, deep meditation, Tai chi techniques are highly effective to manage your stress, anxiety. These techniques relax brain cells. Thus heart specialists always suggest their patients do some mind-engaging activities. Research has proved that mind-engaging exercise along with low-dose medication works better than a high-dose hypertension drug because it comes with lots of side effects.
Don’t consume excess salt
Salt and sugar are known as white poison. Both add taste to food but silently deteriorate your health condition. The human body is basically salt-sensitive. When you consume
more than 1500 milligrams of salt, your bloodpressure starts to increase. Basically, salts hold fluid into your body and spike up your blood pressure.
The American heart association suggests consuming only 1500 milligrams of salt per day. The amount should not exceed more than 2300 milligrams.
To avoid excess salt consumption, you must avoid processed food, mayonnaise, soya sauce, and tomato ketchup because all these processed foods contain excess salt for preservation.
Add more potassium-rich food into your diet
Nutritionists always advise consuming 2000-4000 mg of potassium per day to maintain healthy bloodpressure. Potassium is a very essential element that allows the kidney to excrete more sodium through urination. Potassium shows a diuretic effect to neutralize sodium concentration.
Adopt the DASH Diet
DASH diet means a Dietary approach to stop hypertension. It is the absolute healthiest eating plan. This diet routine is specially designed to decrease blood pressure with no medications. The diet includes whole grains, lean protein, low-fat dairy, veggies, whole grains, and fruits.
Weight loss is essential if you want to maintain healthy blood-pressure because excess weight promotes high blood pressure.
Isometric handgrip strengthening exercise for blood pressure
When we are talking about bloodpressure, how can we miss the effect of isometric blood-pressure? The consequence of hand grippers blood pressure is scientifically proven. Handgrip exercise not only strengthens forearm muscles but also promotes good heart health through vasodilation of blood vessels.