Does your blood pressure read range between 90/60mmHg to 120/80mmHg? A higher reading is a sign of high blood pressure, also known as hypertension. A high BP reading has a systolic blood pressure, the top number higher than 120 and below 129. Its diastolic blood pressure, the bottom numbers, lower than 80.
Through in-depth research, you can read more to learn more about it in general. Unfortunately, using synthetic medicine can have far worse effects. Here are the best ways to lower your BP without such risks.
Diet Dietary Approaches to Stop Hypertension (DASH)
A proper diet is the common risk-free way to control hypertension. This remedy entails consuming many fruits, vegetables, and whole grains. In addition, a proper diet that can help lower BP includes poultry, nuts, lean meats, and fish. Observing the diet, you should consume more potassium and lower your sodium intake.
You will take low-fat dairy food such as milk, yogurt, greens, and tomatoes.
Lose Extra Weight
Extra weight increases vascular resistance and strains your heart, contributing to high blood pressure. Therefore, losing the extra weight goes a long way in lowering high blood pressure risk-free.
You can lose the extra fat through aerobics and resistance exercises since they strengthen your heart through intense pumping and increased breathing rates. Simple exercises like riding a bike or walking instead of driving can also help lower BP.
Limit Alcohol Intake and Smoking
Excessive alcohol consumption can also raise your BP to unhealthy levels. Alcohol raises BP by decreasing vasodilators. Therefore, if you have hypertension, easing on alcohol would be the right lifestyle change to lower it.
Smoking also has the same effect as it can cause an acute increase in BP, known as malignant hypertension. The effects can be attributed to nicotine’s chemical properties, which alter how your blood vessels dilate.
Managing Stress Levels
Stress is another major cause of hypertension; managing it can help you lower your BP without synthetic medication. In addition, high-stress levels can also affect the quality of your sleep, leading to high BP. To manage it, you can do yoga exercises and meditate frequently.
Yoga poses, which involve breathing in a specific pattern, can help you control blood pressure as you relieve stress. It also positively impacts your body and mind, making you less stressed.
Take Safe BP-Lowering Supplements
You can take dietary supplements that lower BP. Such supplements are made from natural superfoods packed with essential nutrients such as potassium. This mineral promotes the excretion of sodium through urine, helping blood vessels to relax as a result.
Other minerals in the nutritional supplements contain vitamin C and B vitamins that help in lowering. However, ensure that you buy your supplements from reputable manufacturers for efficiency.
Hypertension is a silent pandemic that can be fatal if left unchecked. It is caused by different factors you can read more about in general through extensive reading.
Unfortunately, synthetic drugs have risks such as dizziness, anxiety, erection problems, and nausea. Therefore, it is best to use the ways you have read in this article to lower your blood pressure risk-free.