High blood pressure can be an alarming medical issue. Fortunately, there are natural ways to control it without relying on medication. The good news is that it doesn’t take drastic measures to keep your blood pressure in check. Making simple lifestyle changes can make all the difference. From adding exercise to your daily routine to eating a balanced diet, there are a variety of natural ways to control high blood pressure. Read on to learn about seven natural ways that you can use to help control your blood pressure without relying on medication.
Exercise Regularly
Exercise is one of the most common natural ways to control high blood pressure. It can help increase your heart health, decrease your risk of chronic diseases and improve your overall quality of life. It is important to note that the best type of exercise for controlling high blood pressure is aerobic exercise. Aerobic exercise, such as walking, running, cycling or swimming, increases your heart rate without increasing blood pressure. This is essential because maintaining blood pressure while increasing heart rate is the goal of treatment for high blood pressure. If you’re new to exercise, start out with a low impact activity like walking. As you get more comfortable, you can increase your intensity and add variety to your workout. In fact, studies show that the most effective blood pressure reduction comes when people exercise 3 to 5 times a week for 30 to 40 minutes. Exercising regularly can be a great natural way to control high blood pressure without relying on medication.
Eat a Balanced Diet
Eating a balanced diet is another natural way to control high blood pressure that doesn’t involve taking medication. There are certain foods that you may want to include in your diet to help keep your blood pressure in check. Fruits and vegetables are especially beneficial for keeping blood pressure low. Studies show that consuming 2 or more servings of fruits and vegetables a day can help lower blood pressure. However, you may want to be careful about eating certain fruits if you’re taking certain medications. Caffeine and alcohol are also helpful for keeping blood pressure low. But if you’re taking certain medications, caffeine and alcohol may not be an option.
Avoid Refined Sugars and Salt
Refined sugars and sodium are two common culprits that can cause blood pressure to rise. These two items are often found in processed foods, so it can be helpful to limit your intake of these items. Instead, try to eat fewer processed foods and more unprocessed foods. You can also try to avoid salting your food at the table. Studies show that by avoiding refined sugars and sodium, you can lower your blood pressure by a significant amount.
Reduce Stress
Stress is a common cause of high blood pressure, especially in people who already have an elevated blood pressure. Reducing your stress levels can help lower your blood pressure. Finding ways to reduce your stress can be helpful, whether you prefer to do something active or restful. Some ways to reduce your stress include meditating, joining a support group, exercising or journaling. You can also try to limit your exposure to sources of stress, such as noise and crowds. Doing so will help keep your blood pressure from rising.
Get Good Quality Sleep
Getting enough sleep is another natural way to control high blood pressure. Sleeping for 7 to 9 hours each night can help lower your blood pressure by up to 10%. Getting enough sleep can also help you maintain a healthy weight. This is because being sleep deprived can cause you to eat more and make poor food choices. Some ways to ensure that you’re getting enough sleep include creating a sleep ritual and reducing your exposure to blue light. You can also try to reduce your use of caffeine, alcohol and nicotine near bedtime. If you’re not getting enough sleep, these are some natural ways to control your blood pressure without relying on medication.
Monitor Your Blood Pressure
Monitoring your blood pressure at home is another natural way to control high blood pressure. This is a helpful tool as it can give you a sense of how your blood pressure fluctuates throughout the day. You can use this information to help inform your diet and exercise choices. Some blood pressure monitors are attached to your wrist. These monitors take about 10 seconds to take your blood pressure, which makes taking your blood pressure during your daily routine easy and convenient. When monitoring your blood pressure at home, you can make adjustments to your lifestyle choices to help lower your blood pressure.
Conclusion
Blood pressure can be alarming, but don’t fret! There are plenty of natural ways to control it without relying on medication. Exercise regularly, eat a balanced diet, avoid refined sugars and salt, reduce stress, get good quality sleep and monitor your blood pressure. These are a few of the most common natural ways to control high blood pressure without relying on medication. If you’re struggling with high blood pressure, these natural ways may be able to help.