Blood pressure is one of the most prevalent diseases in the world. And victims of this condition might be worried about getting the numbers down. So we’ve listed the best tips to reduce blood pressure at home.
However, medication is not the only solution to this alarming issue. Lifestyle plays a crucial role in treating high blood pressure.
Blood pressure can be controlled with a healthy lifestyle.
5 Ways To Reduce Blood Pressure
Here are some ways in which you can reduce blood pressure without using excessive medicines:
1. Lose Weight
High blood pressure is often linked to excessive weight. Sustaining too much weight can put you at a greater risk of this condition. However, losing weight must not be the only objective.
It is important to keep a track of your waistline. Men with a waist measurement higher than 40 inches and women with a waist measurement higher than 35 inches are at a greater risk.
2. Exercise Regularly
This is one of the most effective ways to reduce blood pressure without resorting to medication.
Regular physical activity for at least 30 minutes can be an ideal remedy. But it is important to remain consistent to avoid an increase in blood pressure again.
The best type of exercises to reduce blood pressure includes:
- Strength training also contributes in lowering high blood pressure.
You can consult medical professionals to create an organized exercise program for better results.
3. Monitor Your Blood Pressure Regularly
Home monitoring can help a lot in controlling blood pressure. Use an accurate blood pressure monitor to keep a track of your health. This would help to bring changes in the lifestyle accordingly.
4. Eat Healthy
Having a healthy diet is important to control blood pressure. Make sure your diet entails items like fruits, vegetables, whole grains and low-fat dairy products.
Have a dietary approach that focuses primarily on reducing blood pressure. This can further be done in a number of ways:
- Keep a food diary with yourself. Note down the things you eat for a week and keep track of how the diet has been impacting.
- Read labels when you shop.
- Stick to a diet plan that promotes good health rather than shifting to junk food.
- Reduce salt intake.
- Drink less (or completely avoid) alcohol.
- Quit smoking.
- Cut back on caffeine.
5. Reduce Stress
Stress is one of the most important reasons behind high blood pressure. It can even trigger unhealthy conditions like smoking and drinking alcohol, which further increases the blood pressure.
You can work over this aspect by thinking about the reasons behind your stress. Once you know what the reasons are, you can work out ways to reduce and even eliminate stress.
Accommodate some relaxation time within your tough routine.
Think about the problems in detail and look out for solutions.
Given how dangerous blood pressure can be, consider these factors to combat the condition without resorting to medication. However this is not an exhaustive list.
There are several other home remedies as well that can be utilized to reduce blood pressure.