How To Lower Blood Pressure Without Medicines

Hypertension is considered the ‘silent killer’. This increases the risk of heart diseases and stroke. But can blood pressure be controlled or reduced even without medicines?

 According to experts, this can be done by making some lifestyle changes. With this you will be able to regulate the blood flow and these changes will be helpful in preventing and reducing the need for medicines to a great extent. Let us know how you can keep blood pressure under control.

Perfect Diet

Vegetables and fruits are rich in potassium, magnesium and fiber and play an important role in regulating blood pressure. Therefore, instead of fruit juice, eat fruits whole. Juice does not contain the fiber of fruits. 
At the same time, for magnesium, you can eat things like nuts, seeds, pulses and lean meat. Avoid eating processed and packaged foods as they have high sodium content and increase blood pressure. Consume less sodium. Rely mostly on plant based options. 

Drink Lots of Water

Drink 6 to 8 glasses of water daily. This will maintain the level of hydration. If working in a hot and humid environment, you need to drink even more water. This will help in regulating the blood pressure. Dehydration makes the blood thick and sticky. This can increase blood pressure and can also lead to many other problems.

Cardio & Aerobic Exercise

While exercising, especially do cardio and aerobic exercises. It is most effective in regulating blood pressure. If you do not have time to exercise, increase physical activity and keep your weight under control so that your blood pressure is low. 
This will also reduce the risk of heart diseases. Apart from this, yoga, deep breathing exercises and meditation will help in reducing stress. Stress is also a major reason for the rise in blood pressure level. This also increases the heart rate.

Improve lifestyle Habits

Consumption of tobacco, smoking and alcohol also increases the risk of heart disease and causes blood vessel damage. This can lead to the problem of hypertension. So do not consume these things.

Sleep Routine 

Maintaining a balanced sleep routine also keeps your body’s stress and hormones regulating metabolism under control. The less you sleep, the higher will be your blood pressure. Hormonal changes will occur due to poor sleep routine and this also increases the risk of heart diseases.