Have you been diagnosed with high blood pressure? If yes, then you may be concerned about taking medication to bring your blood pressure numbers down.
The good news is that you can successfully bring your high blood pressure (hypertension) down through some simple lifestyle changes and natural remedies. Controlling hypertension naturally can delay or even eliminate the need for medication.
While high blood pressure is asymptomatic, it can heighten the risks associated with diseases such as heart attacks, strokes, aneurysms and kidney disorders. According to the American Heart Association, nearly half of all American adults are at risk for significant health problems due to high blood pressure.
Fortunately, you can successfully bring down your blood pressure with the simple, natural remedies and lifestyle changes enlisted here.
Start Walking and Trim your Waistline
Blood pressure is closely related to weight gain. Being Control Your Salt Intake
Certain groups of people such as American Africans, the elderly and people with a family history of high blood pressure are at an increased risk for salt sensitivity.Sodium, which is a component of salt, is the real culprit in causing high blood pressure in individuals who may be salt sensitive.While there is no way to determine salt sensitivity, everyone should lower their salt intake according to Dr. Limit Alcohol Consumption
Alcohol can both help and aggravate your high blood pressure depending on the amount that you consume. If consumed in smaller amounts, alcohol can reduce your blood pressure by 2 mm Hg to 4 mm Hg.However, this benefit is lost if you drink too much. Moderate drinking has been defined as one drink per day for women and up to two drinks per day for men by the Go Cold Turkey on Smoking
You probably already know that smoking is bad for you. However, smoking is also a contributing factor to high blood pressure.Nicotine found in cigarette smoke Manage Stress and Anxiety
Chronic stress is a significant factor leading to and exacerbating high blood pressure. While chronic stress contributes to hypertension, even occasional stress can cause high blood pressure through creating anxiety related unhealthy eating, alcohol consumption and smoking.Meditative practices and breathing exercises are a Switch Your Coffee with Tea
While caffeine's contribution to high blood pressure is debatable, it is known to raise blood pressure by up to 10 mm Hg in people who consume it sparingly. Caffeine does not raise blood pressure in people who have it regularly.Even if you are a coffee lover who has many cups every day, you may want to ensure that you are not sensitive to caffeine for high blood pressure.It is advisable to check your blood pressure 30 minutes after having a cup of coffee. You can also try switching to decaf coffee to avoid the possibility of caffeine interfering with your blood pressure.Tea, on the other hand, is an excellent alternative to coffee. According to the (Try to) Clock Out Early
According to a study by the University of California, Irvine, working more than 41 hours a week can increase your high blood pressure risks.In fact, it is believed that the stress of extended working hours can lead to biological changes in the body which can cause many illnesses including hypertension.It may not always be possible to leave from work at a decent hour, especially in today's economic climate. However, you can strive to end your workday on time on some days at least.A long and stressful workday can contribute to worsening your high blood pressure condition.Keep an Eye on Your Blood Pressure at HomeIt is essential to monitor your blood pressure at home to ensure that your lifestyle changes are, in fact, working. Also, it is important to be alerted to any significant increase in your blood pressure levels which can warrant a visit to your doctor.Blood pressure monitoring devices are readily available at various places, and you don't need a prescription to purchase one. However, it is still advisable to consult with your doctor on monitoring your blood pressure at home.Regular doctor visits are vital to keeping your blood pressure in check, and keeping tabs on your hypertension at home can alert you to any emergency doctor visit needs.
Eat Dark Chocolate or Cocoa
There is a silver lining to controlling high blood pressure-dark chocolate or cocoa! This does not mean to say that you can consume massive amounts of dark chocolate or cocoa, but a small amount can help to control your hypertension levels.Studies indicate that the consumption of dark chocolate or cocoa (which are rich in flavonoids), can improve several markers of heart health including lower blood pressure levels. Now, you won't have to feel guilty while reaching out for that bar of chocolate!
