Drug Free: 7 Ways to Lower Blood Pressure”

By Godswill Ajoma

You might be wondering what you can do to normalize your blood pressure without using drugs. You can take a break from thinking now, you have your answer.

Lifestyle modification has a principal role to play if you are at risk or diagnosed with hypertension. Controlling your blood pressure by living a healthy life is something your heart will thank you for.

If you read this article to the end then you are sure of knowing 7 ways to lower your blood pressure without taking drugs.

1. Decrease Your Salt Intake

A high salt diet may cause fluid retention which tend to increase the pressure exerted by the blood against the wall of the blood vessel leading to a high blood pressure.

As an adult about 1,500 mg of salt per day is ideal.

Study has proven that even a small reduction of salt in diet can improve your heart health and reduce high blood pressure by about 5 to 6 mm Hg.

Read More: 8-ways-to-keep-your-kidney-active

2. Exercise Daily

Regular physical activity can reduce high blood pressure by 5-8 mmHg. It’s crucial to continue exercising to keep blood pressure on the correct scale. Aim for at least 30 minutes of moderate physical activity each day.

Walking, jogging, cycling, swimming, and dancing are some forms of aerobic activity that can help decrease blood pressure. Another option is high-intensity interval training.

3. Eat A Healthy Diet

Potassium in the diet can reduce the effects of sodium on blood pressure. Foods, such as fruits and vegetables, are better suppliers of potassium than supplements.

Aim for 3,500 to 5,000 mg per day, which may drop blood pressure by 4 to 5 mmHg. You can also consult your healthcare physician to determine how much potassium you should consume.

4. Limit Alcohol

Reducing alcohol consumption to no more than one drink for women or two for men every day will help drop blood pressure by about 4 mm Hg. Twelve ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof liquor make up one drink.

However, drinking too much alcohol can cause blood pressure to rise several points. Also, it may lessen the benefits of blood pressure drugs.

5. Quit smoking

Blood pressure rises during smoking. Giving up smoking reduces blood pressure. Additionally, it can enhance general health and lower the risk of heart disease, which may prolong life.

6. Reduce Stress

Emotional stress may contribute to high blood pressure. Reducing your level of stress can decrease your blood pressure.

7. Get A Good Night’s Sleep

Not getting enough sleep – at least up to six hours every night for a long time can contribute to hypertension. So kindly, take naps and get enough sleep and watch your blood pressure normalize.

The list is inexhaustible, but with this you are sure of bringing your blood pressure to a minimal range. Lastly, make sure you check your blood pressure on a regular basis. Cheers to good health!

By Godswill Ajoma