Natural Ways to Control Your Blood Pressure

There are some people who find it hard to comply with regular medicine intake. There are some who don’t like taking medicines. One of the conditions that require regular or maintenance medicine intake is hypertension or increase in blood pressure.

There are two types of hypertension. One is essential or primary hypertension that does not involve any organ and is thus unexplainable. Essential hypertension is the more common type of hypertension. Experts say that it is caused by anxiety, advancing age, weight gain, and reckless and irresponsible lifestyle that include smoking, bad foods, and alcohol. When uncontrolled, essential hypertension increases the risk for heart attack, stroke, vision problems, and kidney disease.

To those who want to take control of their blood pressure, or to prevent its increase through natural means and not with medicines, this article is for you.

BP control without medicine

Reduce salt intake. Too much salt in the body causes the body to retain water, which raises the blood pressure. Salt (or sodium) is found in processed foods. Be conscious about food labels. Limit your daily intake of sodium to less than 1500 mg per day.

Reduce alcohol intake. Moderate use of alcohol lowers the risk of heart attack and stroke. The Washington Manual of Medical Therapeutics mentions about the medical use of alcohol since it can burn cholesterol. On the other hand, excess in alcohol raises the blood pressure. If you are a daily drinker, experts advocate a maximum of 2 bottles or cans of beer or less, or 1 shot of hard drink per day in men and 1 bottle of beer or less and a small shot glass of hard drink per day in women.

Stop smoking. Tobacco raises the blood pressure. Smoking is still the number one risk factor for stroke. Too much smoking can also lead to heart attack. Stop smoking today!

Increase physical activity. Lack of physical activity tends to cause weight gain. Weight gain can raises the blood pressure that can lead to overt diseases, such as heart attack and stroke. The current minimum guideline for physical activity is 30 minutes of daily moderate intensity exercise. Optimal is 45 to 60 minutes per day.

Increase fruits and vegetables. Countless studies have found out that those with the highest intake of fruits and vegetables are at lowest risk of developing heart attack, stroke, diabetes, cancer, and many chronic diseases. Fruits and vegetables are high in potassium and fiber that can lower the BP.

Decrease sugar and flour. Sugar and flour can raise cholesterol and weight that can lead to increase BP.

Lose weight. Know your ideal weight.

Decrease caffeine. Some people with hypertension can benefit from reducing caffeine intake.