How To Lower Your Blood Pressure With No Drugs

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To be diagnosed with High Blood Pressure is never a death sentence. There are a number of ways by which you can keep the condition in check in order to stay healthy and enjoy life to the fullest. This is why I have taken it upon myself today, to talk to you about some strategies you could devise to lower blood pressure without having to worry about taking drugs, so kindly make time and read what I have for you.

1) Eating a healthy diet that is low in fat and salt can go a long way to help. You do not have to make dramatic changes to your eating habits. Even small diet changes can make a huge impact on lowering your blood pressure. Eating a healthy diet that is rich in whole grains, vegetables and low-fat dairy products will help you to keep your blood pressure balanced. You should always do well to read the label of packaging when you do your weekly food shopping, and opt for low-salt and low-fat alternatives.

2) Secondly, you can lower your blood pressure by eating Dark Chocolate or Cocoa. It is a rich source of flavanols that make blood vessels more elastic and increase the chances of low blood pressure. I have researched and found that, 18 percent of patients who ate dark chocolate everyday, saw noticeable blood pressure decreases. Eating a half ounce of dark chocolate with at least 70 percent cocoa is recommended.

3) Drink less alcohol: One drink for women and men over 65 years, and two drinks for younger men can actually help to reduce blood pressure. But more than that has the opposite effect. I personally like to always admonish my patients with high blood pressure against alcohol intake.

4) Drink plenty of water and healthy fluids. One of the best ways to lower your blood pressure naturally is by staying well hydrated. When you do not drink enough water, your body attempts to secure its fluid supply by retaining sodium. It is recommended to drink 8 to 10 glasses of water daily.

5) Walk and Exercise Regularly: regular physical activity strengthens your heart and helps your heart to work more efficiently. As this happens, your heart does not have to work hard to pump. This, in turn, reduces the force on your arteries. Exercise has strong benefits to offer. I advise that you do it regularly, since it can work almost as well as some blood pressure medications- lowering your systolic blood pressure by an average of 4 to 9 millimeters of mercury. It also helps in weight reduction.

6) Another means is by eating more Potassium rich Foods. Potassium is a key mineral in helping the body to function properly. It helps to lower blood pressure by easing tension in the blood vessel walls and balancing out the negative effects of salt. Fruits and vegetables are the best sources of Potassium.

7) Cut back on Caffeine: Caffeine can raise blood pressure by as much as 10mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. You can talk to your doctor about the effects of caffeine on your blood pressure.

8) Learn to Manage Stress: when we are stressed, our body produces a surge of hormones that temporarily increase our blood pressure and cholesterol levels. Adrenaline causes your heart to beat faster and your blood vessels to narrow. Incorporate relaxation time into your daily routine; walking outside, breathing techniques, meditation, and yoga are all proven methods to help you relax.

9) Quit Smoking: swearing off cigarettes is probably the single best thing you can do for your heart. It is good for your health in general too. Not only does smoke hurt you over the long term, your blood pressure also goes up every time you have a cigarette. Lower your blood pressure and prolong your life by quitting. If you need help getting started, talk to your doctor, and I am also very much available to help you.

10) Eat berries: berries are rich in polyphenols which can lower blood pressure and the overall risk of heart diseases.

11) Cut Added Sugar And Refined Carbohydrates: refined carbs especially sugar, may raise blood pressure. Some studies have shown that, low carb diets may help reduce your levels. And it is not just sugar - all refined carbohydrates such as the kind found in white flour, converts rapidly to sugar in your bloodstream and may cause problems.

12) Eat foods rich in Magnesium: Magnesium is an essential mineral that helps to regulate blood pressure. You can find it in whole foods such as legumes, dairy products, chicken, meat and whole grains. Eating a magnesium-rich diet is a recommended way to ward off high blood pressure.

13) Lose Weight: maintaining a healthy weight for your body type helps to keep blood pressure under control. It has been proven that losing excess weight can drastically lower blood pressure values. When obesity and hypertension are coupled together, it can lead to some dangerous long-term health effects that could eventually be fatal in the long run. It is important to make weight loss a priority when treating your high blood pressure.

14) Last but not the least, eat calcium-rich foods to lower your levels. Calcium-rich diets are linked to healthy blood pressure levels. Get calcium through dark leafy greens and tofu, as well as dairy. People with low calcium intake often have high blood pressure. While calcium supplements haven't been conclusively shown to lower blood pressure, calcium-rich diets are very much linked to healthy levels. For most adults, the calcium recommended is 1,000mg per day. For women over 50 years and men over 70 years, it is 1,200mg per day.

It is my humble advice that you make it your top priority to constantly go for medical check- ups to monitor your health, whether or not you've been diagnosed with a disease.

Thanks for reading,and help a loved one by sharing this with them. Be safe.

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