Reduce high blood pressure without medication
High blood pressure is a major concern for many, and nationally the leading cause of stroke a condition which one in six of us is expected to suffer at some point in our lifetime. High blood pressure (or hypertension) is also one of the most common forms of cardiovascular disease.
Consistently high blood pressure can also cause kidney damage and loss of eyesight, among other things, so getting your blood pressure checked and then getting it in check should be a priority.
As with anything else so crucial to your health, its important never to ignore the advice of your doctor or trusted health professional, and any prescribed medications should be taken as directed. However, high blood pressure is often the result of poor health and lifestyle choices, and as such can be considerably improved by making small changes to your daily routine.
Take check of your weight
Blood pressure generally increases as weight increases and people who carry additional weight, especially around the waist and stomach, can be at greater risk of hypertension. Use a BMI calculator to calculate your healthy weight range for your age and height, then work to bring your weight into that range, or toward the lower end if youre already in that range. Even a loss of five kilos has been shown to make a beneficial difference to blood pressure.
Exercise regularly
Aim for 30 minutes most days of the week. If youre feeling super unmotivated, time-poor, or have a health complication that stops you from doing vigorous exercise, even a brisk 30-minute walk will help. Yoga has the added benefit of lowering stress levels, so take a beginners class or download an app such as Yoga Studio to try it out in the comfort of your living room.
Tap into meditation
Slow breathing and meditation practices are believed to decrease stress hormones in the body, which have been shown to elevate blood pressure. One of the best things about meditation as a practice is that a small amount each day is better than a bigger amount all at once, so aim for just 10 minutes a day. Even until you get the hang of it, the act of setting aside time to sit quietly, close your eyes and focus on your breathing for a little while is better than nothing at all.
Make tweaks to your diet
The goal is to lower your intake of salt, saturated fat and cholesterol, and increase your intake of whole grains, fruits and vegetables, along with potassium-rich foods. Heres a quick guide:
Less: Frozen meals, fatty or cured meats such as sausages, white bread, cream, butter and margarine, potato chips, salted nuts, soft drinks, etc.
More: Beans, dark leafy greens, fish, bananas, avocado, potatoes and sweet potatoes, squash, tomatoes, fresh orange juice, kidney beans, peas, dried fruits like prunes and raisins, garlic.
Increase fatty acids
Omega-3 fatty acids thin the blood, easing its passage through the arteries. In a study published in Thrombosis Research, people with mild high blood pressure were given either the omega-3
fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), or a placebo. After four months, those on the omega-3 fatty acid regimen had an average decrease in systolic pressure six points below that of the placebo group.
Kick your smoking habit
Smoking has a measured and immediate effect on blood pressure, and so every cigarette you dont smoke is not only good for your overall health, but better for your blood pressure, too. We know that you know you should finally give it up for good, so go on.
Source: msnhealth.com
