How to Lower Blood Pressure Naturally Without Taking Medicines

How to Lower Blood Pressure Naturally Without Taking Medicines

This post can serve as a litmus test to check your will power. Let's get real for a second. Undoubtedly, high blood pressure (Hypertension), is one of the leading chronic diseases with a high mortality rate, but the idea of popping pills every day doesn't sit right with everyone. If you're looking to bring those numbers down without turning your life into a pharmaceutical commercial, you're in the right place.

As per World Health Organization (WHO) Worldwide, raised blood pressure is estimated to cause 7.5 million deaths, about 12.8% of the total of all deaths. Increased blood pressure among persons aged 18+ years is defined as systolic blood pressure ≥140 and/or diastolic blood pressure ≥90 mmHg.

In the early 1990s, researchers at the National Heart, Lung and Blood Institute in the USA coined the term DASH diet (Dietary Approaches to Stop Hypertension) that proved to be helpful by numerous studies.

Following are some tips that are a combination of DASH diet as well as other evidence-based research studies on how to control blood pressure naturally at home by lifestyle medication. Follow this religiously and thank me later. It will certainly help in regulating and controlling blood pressure but don’t take this as a substitute for your maintenance therapy. If you are on medication, you should continue your anti-hypertensive medicines as prescribed by your doctor. However, there are chances that your pills can be reduced in numbers or dosage can be adjusted.

Food that lowers blood pressure

Fruits and vegetables:

Research studies suggest that fruits and vegetables provide us with potassium, which can help lower blood pressure. Fruits and vegetables that contain nitrates can also help in decreasing blood pressure e.g., beetroot, spinach, banana, strawberry etc. Take 2-3 servings of fruits and vegetable salad daily. Berries, especially blueberries, are like tiny superheroes for your BP. They’re rich in natural compounds called flavonoids. Mix them into your morning oatmeal or yogurt.

Lean protein:

Lean sources of protein are lower in fat. This can help to manage your weight, which is helpful in lowering blood pressure. You can replace red meat (beef, mutton) with chicken, sea food, eggs, and beans.

Low-fat dairy products:

Always pick low-fat milk and low-fat yogurt that contain calcium and protein, but no excess saturated fat.

Whole Grains:

Swap out white bread and pasta for whole grain versions. This helps regulate blood pressure and keep you full longer.

Watch Your Salt Content

Salt isn’t the enemy, but too much of it can be. It makes your body hold onto water, which raises blood pressure.

Read Labels: Processed foods like ready to eat food, frozen food, canned food etc. are often loaded with sodium. Check labels and opt for low-sodium versions. Avoid munching salted dry fruits.

Ditch the Junk Food

As stated in the AHA Journals, junk food causes obesity and obesity is also a strong risk factor for both hypertension and heart failure and has been increasing at epidemic proportions worldwide. Now, breaking up with your partner can be relatively easier than resisting junk or fried food. What you eat can make or break your blood pressure. Yeah, I know that burger-fries combo and chips are calling your name, but it’s also calling your BP through the roof.

Exercise

You got to get moving. Exercise is like magic for your heart. You don’t need to become a gym rat; just find something that gets your blood pumping.

Cardio: Walk, jog, swim, cycling – pick your option. Aim for at least 30 minutes a day. Consistency is key, so make it fun. Walk your dog, dance in your living room, or join a fun class.

Strength Training: Don’t skip the weights. Building muscle helps your body burn fat and keeps your heart in top shape. Hit the weights two to three times a week.

Flexibility: Yoga and stretching are not just for models and celebrities. It helps reduce stress and improve circulation. Try a beginner’s yoga class or follow a YouTube tutorial.

Take Break Regularly: When you are at work, stand up and walk after every 60 minutes. Take leave and travel regularly. It’s time to give some tension to your hypertension also, right?

Chill the Heck Out

Stress is a silent killer. It’s time to find peace and lower your BP.

Deep Breathing: Take a few minutes each day to just breathe. Deep, slow breaths. In through your nose, out through your mouth. This signals your body to chill out.

Meditation: Meditation works wonders. Start with five minutes a day. There are tons of apps to guide you.

Hobbies: Find something you love doing and do it often. Whether it’s painting, gardening, or playing an instrument, make time for it. It’s your personal stress buster. Doctor is my profession, by passion I am a lyricist, poet and rapper. Writing stuff relieves my stress.

Listen to music or indulge in an activity that relieves your stress, just like you are feeling relaxed after reading my stuff. Avoid vigorous activities that can elevate your blood pressure like hazardous sports, roller coaster rides etc.

Fix relationships, ensure you stay in a happy environment.

Say No to Addiction

Quit Smoking: Yeah, easier said than done. But it’s crucial.

Limit Alcohol: Drinking too much alcohol can increase blood pressure. Some studies show that consumption of alcohol should not be more than 14 units per week.

Take Sufficient Sleep

Sleep well. Lack of sleep can mess with your blood pressure big time. Aim for 7-8 hours’ sleep of quality shut eye. Go to bed and wake up at the same time every day. Your body loves routine.

Limit Screen Time: Turn off your mobile an hour before bed. Read a book instead.

Stay Hydrated

Water is your BP’s best buddy. Staying hydrated helps your heart pump blood more efficiently.

Hydration Goals: Aim for at least 6-8 glasses of water/ 1.5 – 2litres a day. More if you’re sweating a lot.

Get Regular Check-Up Done

Even if you feel great, regular check-ups are crucial. Monitoring your blood pressure can catch issues early. In 2015, I saw a 35-year-old man in a medical camp with a blood pressure of 200/120 mm Hg without any symptoms. Despite having no symptoms, I urged him to consult his family doctor, get investigations done and adjust dose of the medication if required as it can start bringing changes in other organs of the body. Initially reluctant, he eventually followed my advice. Today, he maintains normal blood pressure through lifestyle changes and medication. Take BP Readings at Home: Invest in a good home BP machine. Keep track of your readings and share them with your doctor. If BP machine is digital, get it calibrated regularly so that the readings are accurate.

Be Happy

Laughter really is the best medicine. It reduces stress hormones and boosts feel-good hormones.

Funny Movies: Watch a comedy, go to a stand-up show, or check out funny clips online. Avoid horror movies or the categories that can give depression.

Hang out with Friends: Man is a social animal. Spend time with people who make you laugh. It’s good for your heart and your soul.

Take Supplements

Sometimes, your diet alone isn’t enough. Certain supplements can help lower BP.

Omega-3: Fish oil supplements are great for your heart. They help lower blood pressure and reduce inflammation. Make sure the content shows EPA and DHA combination of 900mg.

Magnesium: This mineral helps relax your blood vessels. Find it in leafy greens, nuts, and seeds or take a supplement.

Coenzyme Q10 (CoQ10): This antioxidant supports heart health and can help lower BP. It is made naturally in the body and found in meat and fish, but supplements are also available. Recommended dose is 100-200 mg per day.

A Big No to Energy Drinks, Sugary and Fatty Food

Energy drink is a beverage that typically contains large amounts of caffeine and added sugars along with other additives.

Caffeine may cause a short, but dramatic increase in your blood pressure, even if you don't have high blood pressure. If you have high blood pressure, ask your doctor whether you should limit or stop drinking caffeinated beverages. The U.S. Food and Drug Administration says 400 milligrams a day of caffeine is generally safe for most people. However, if you're concerned about caffeine's effect on your blood pressure, try limiting the amount of caffeine you drink to 200 milligrams a day. According to the U.S. Food and Drug Administration, 8-ounce (oz) cup of coffee contains between 80 to 100 milligrams of caffeine.

So, there you have it – a complete guide to control your blood pressure naturally. It’s all about making smart choices and sticking to them.

Remember, these tips aren’t just a one-time thing. They’re lifestyle changes. The more you incorporate them into your daily routine, the better off you’ll be. And always chat with your doc before making any major changes, especially if you’re already on BP medicines.

Take control of your health.

Now, go out there and take control of your health.

You got this!