There are ways to lower high blood pressure that involve lifestyle changes and diet. Hypertension is a condition in which the blood pressure rises dangerously. If left untreated, it can lead to a heart attack or even stroke. If you are at risk for hypertension and you are not yet controlling it by changing your lifestyle, there are ways to lower it that are easy to do. These include:
Lifestyle change. If you are at risk for high blood pressure, you must alter your lifestyle to lower high blood pressure. The most important things to do are to stop smoking and to avoid drinking. Alcohol and caffeinated drinks are bad for anyone’s health. Even worse is the combination of both drinks, which heightens the effects of high blood pressure.
Avoid processed foods. These foods are full of preservatives, artificial flavorings and other chemicals that are bad for your health. Eat fresh fruits and vegetables. Cut down on dairy products and opt instead for lean meats and fish. Organic foods are also better for you, as they are healthier.
Add fiber to your diet. Fiber helps you feel full without overeating. This is one of the best ways to lower high blood pressure with the least effort.
Learn to eat smaller portions more often. It is difficult to eat less and still lose weight if you constantly snack between meals. Try instead to eat five to six small meals a day instead. You will be amazed at how your body feels. Your appetite will be curbed, and you will feel less hungry.
Watch what you eat. There are many foods that can make it more likely to develop heart disease or high cholesterol. You should avoid smoking and drinking as much as you can. Many foods have been linked to these diseases as well. Learn to replace those bad habits with good ones.
Exercise regularly. Even a gentle 20-minute walk a day can help. Studies have found that exercise lowers blood pressure in most people. Try walking as part of your routine. You will be surprised at how much energy you have and how much better you feel.
Learn how to cook meals that are good for you and improve your health in other ways. Fresh, natural foods are full of nutrients, vitamins and minerals that are helpful for lowering high blood pressure. If you add a little fresh produce and reduce your stress levels, you will find that your health improves. By following these simple guidelines, you can lower high blood pressure without prescription drugs.
Start by changing your diet. If you are not used to eating a balanced, low-sodium, low-fat diet, start by limiting or eliminating sodium from your food. There are plenty of salt substitutes on the market today that are made from herbs, spices, fruits or vegetables. These won’t upset your stomach and they will actually improve your health.
To help reduce your intake of sodium, try to buy food that is prepackaged and contain “no salt” labels. These will all naturally reduce your intake of salt. Many condiments, like mustard and ketchup, contain additives that cause your blood pressure to increase. Use these sparingly, or avoid them altogether, and see how your high blood pressure drops.
Avoid foods that are fried and have a lot of salt, like chips and fries. Salt causes your arteries to become clogged and can make it hard for your heart to work. To reduce high blood pressure from fried foods, replace them with baked chips. If you must fry your chicken, avoid deep frying. Just remember that sodium is in all foods to some degree, so if you want to live a long healthy life, avoid foods that are full of this substance.
Exercise is probably one of the best ways to reduce high blood pressure. Studies have shown that a low-impact physical activity like walking can actually lower your pressure. Try going for a brisk sixty-minute walk a day. If you cannot go for an hour’s walk, you should at least try for a half-hour walk daily. This can be enough to drastically affect your readings. The more activity that you get out of your day, the more likely you are to see results.