How to Control Blood Pressure without Medication

High blood pressure is not always hereditary, neither a mere side effect of the aging process. It can occur from your lifestyle and eating habits. Whatever be the cause, you can control high blood pressure through some home remedies.

We explain you over here…

Exercise is the best way

Sedentary lifestyle is the most common reason behind mounting hypertension. Blood circulation inside your body is smooth and regulated when you exercise. Get your body moving at least for 15-30 minutes daily. Start walking, slow jogging or any activity that interests you.

Control intake of sodium

Ditch the habit of sprinkling salt on your food while eating. Add normal amount of salt in your food only for the purpose of making it palatable. If your doctor has strictly advised you to control hypertension, then you have to stop eating those salt coated fries, frozen foods, sausages, and other types of fast foods. Limit it to 2,300 milligrams a day or less.

DASH diet plan

Follow the DASH (Dietary Approaches to Stop Hypertension) diet as it has been proven to lower blood pressure over a fortnight. It encourages you to eat moderate amounts of complex carbohydrates, unsaturated fats with lots of protein, vitamins and minerals.

We sum up the diet plan below:

  • Start consuming whole grains like oats, barley, whole wheat bread, pasta, and brown rice instead of the refined versions.
  • Include lean meat, rich in omega 3-fatty acids and proteins in your plate like salmon, sardines, rohu, chicken breasts. Ditch red meat totally.
  • Include plenty of green leafy vegetables and coloured vegetables like spinach, broccoli, celery, carrot etc. Feast on fresh fruits.
  • Consume sunflower seeds, almonds and walnuts to suffice for your dietary fatty acids. Munch a handful of them as snacks and not more.

Have one glass of juice daily

Make it a point to drink one glass of fresh juice daily without adding sugar and salt. Choose from beet, celery, spinach, kale, tomatoes, ginger root and carrots. You can mix them or try one variant daily. Similarly, load your fruit basket with apples, oranges, sweet limes, pomegranate, and papaya.

De-stress yourself naturally

Stress is a major contributing factor of high blood pressure. Your blood pressure will be automatically lowered when you shrug of mental and emotional stress. Instead of smoking your stress away with cigarettes, engage yourself in calming techniques like meditation and massage therapy, spend more time with your kids, spouse and friends, or indulge in other fun activities to have a peace of mind. Lastly, sleep enough.

Maintain healthy weight

Obesity or being overweight is dangerous and you must make some religious effort to lose weight. When your BMI is perfect, you don’t have to worry about spiking blood pressure anymore. Cut down on foods like cookies, cakes, pastries, chocolates, pizzas, burgers, hot dogs, etc. to get a whopping good result.

A glass of red wine with dinner

Give up on binge drinking! If you want to check your blood pressure, then limit yourself only to a glass of red wine with your dinner and nothing else. Red wine contains heart healthy resveratrol and antioxidants, which protect blood vessels, lowers LDL cholesterol and regulates blood pressure.

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