High blood pressure, also referred to as hypertension, is a very serious health condition. It can damage your vital organs such as your kidneys, heart, and brain. It is not a rare health condition but one that many people have, especially as they get older. Instead of taking blood pressure medication you can reduce and control your high blood pressure without medication. If you have been prescribed medication do not stop taking it without talking to your physician first.
1. Reduce your salt intake
Many people have the bad habit of adding salt without tasting it so make sure that you taste your food before you add salt. Junk food and processed foods have a high amount of sodium, aka salt, so try to avoid including them in your diet as much as you can. Avoid preserved foods altogether as they have a very high sodium level. Flavor the foods that you cook with different salt-free seasonings, herbal seasonings, or fresh herbs. You should try to limit your salt intake to two thousand three hundred milligrams a day or less and if you are over the age of fifty you should keep it at fifteen hundred milligrams or less a day. This might sound like a lot of salt but actually one level teaspoon will give you two thousand three hundred milligrams, your daily allotment.
2. Reduce your caffeine intake
Cut back on how much coffee you drink during the day and switch to decaffeinated coffee and tea. If you just have to have a cup of coffee to get you going in the morning limit yourself to just one cup. It is important to remember that coffee is not the only thing you may be drinking that has caffeine like soda pop and energy drinks. Switch to soda pop that has no caffeine and stay away from energy drinks. Drink green tea because it is full of antioxidants which makes it good for you.
3. Start Exercising
Exercising is one of the best ways in which to help lower your blood pressure and help keep it under control. Even moderate exercised such as yoga or walking can help to reduce your blood pressure. One big advantage of doing yoga is that it can help to lower your stress levels because this type of exercise helps to relax your mind and body. Yoga can also be done at home and if you have a stressful day at work, do yoga when you get home to lower your stress level. Starting to exercise is a natural way to help lower your blood pressure. You should try to exercise thirty to sixty minutes a day for at least four days a week.
4. Eat Food That Is Rich In Potassium And Sodium
In your body you need to have the levels of potassium and sodium balanced because if your sodium intake is high it can lead to retaining water along with hypertension. When you eat foods that are rich in potassium it can help to flush out the excess sodium from your body. This will help to lower your blood pressure. Some of the foods that are rich in potassium that you should include in your diet are bananas, sweet potatoes, cantaloupe, spinach, and asparagus.
5. Lose Those Extra Pounds
Yes, this is easier said than done most of the time but if your Body Mass Index is more than what it should be you need to work at loosing those extra pounds. This is especially true if the extra weight you are carrying is around your waistline. This extra flab around your waist is referred to as “visceral fat” and is the most dangerous fat of all because it will increase your risk of developing diabetes and heart diseases. Talk to your physician about a weight loss program to get rid of this dangerous fat.
6. Limit How Much Alcohol You Drink
When you are drinking too much alcohol it can cause your blood pressure to rise sharply and increase your risk of having a stroke so reduce the intake of alcohol to no more than one to two drinks a day.
7. Control Your Stress Level
For most people stress at work is the biggest contributor to causing your stress level to rise, especially if they are working long hours. Personal problems can also cause a rise in your stress level. Although the spikes in your blood pressure from a high stress level do not last long it can still put you at a risk for developing hypertension. When you feel stressed out try to find a way to relax such as taking a long warm bath, listening to soothing music, mild exercise like going for a walk or yoga, etc.
8. DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension. On this type of diet you need to make sure that you are eating whole grains, low-fat dairy products, vegetables, and fruits. To help you stay on the diet keep a food diary and write down what you eat for a week to see what your true eating habits are. This will help you see what you are eating, when, why, and how much. Once you know the answers then you can start making changes in your diet and start to lower your blood pressure. To make it easier to stay on the diet allow yourself a treat once a week like a chocolate candy bar, a cookie, some mashed potatoes, etc.
9. Stop Smoking
You should also try to avoid second hand smoke. In addition to raising your blood pressure smoking can also cause cancer and other cardiovascular diseases.
Drink a cup of warm water with the juice of a half lemon every morning when you get up. Make sure that you are drinking it on an empty stomach to get the best results. You should not add sugar or salt to the drink but if it is too sour you can add a couple of drops of honey.
Lemons will help to keep your blood vessels pliable and soft. When you are removing the rigidity in the blood vessels you will also lower your high blood pressure and also lower your chance of suffering from heart failure.
11. Watermelon seeds
Grind an equal amount of poppy seeds and dried watermelon seeds and take one teaspoon each morning on an empty stomach and another teaspoon before you go to bed.
There is a compound found in watermelon seeds called cucurbocitrin that helps to widen your blood capillaries and will help improve your kidney function along with helping to lower your blood pressure.
Using either raw or cooked garlic will help to reduce and control your blood pressure by helping to relax the blood vessels.
• You can eat one or two gently crushed cloves of garlic each day
• Add it to your foods when cooking
• In four ounces of water add five or six drops of garlic juice, mixing well. You should take it twice a day.
In celery you will find the compound phthalides that help to control your blood pressure by relaxing the muscles around and in your arterial walls. This will create more space to allow your blood to flow in without any problems along with helping to reduce the stress hormones that can constrict your blood vessels. You should eat a stalk of celery with a full glass of water each day.
14. Cayenne pepper
Eating cayenne pepper will help to prevent the platelets from clumping together and eventually accumulate in your blood. Keeping them from clumping together will help you have a smooth blood flow and reduce your blood pressure. You only need a little bit to add to your soup, chili, vegetable salad, meats, etc. It is a very spicy herb.
Using honey it can have a calming effect on your blood vessels and reduce the pressure from your heart, reducing your blood pressure. In the morning on an empty stomach eat two teaspoons.