Lower High Blood Pressure Without Drugs
High blood pressure or hypertension is often the warning sign that you have to make changes in your lifestyle.
It can lead to far more serious conditions such as kidney complaints, strokes and heart attacks so it is important to take it seriously.
Fortunately, if detected early it is easy to lower high blood pressure without drugs and still lead an active and full life.
What is high blood pressure If you want to know how to lower high blood pressure then you should recognize the stages of hypertension.
A normal blood pressure reading is120/80 mm Hg.
A reading that is above this mark is seen as hypertension.
The reading can range from the normal to a high reading and this will influence how go about lowering your blood pressure.
The first level of hypertension ranges between 120/80 mm Hg to 139/89 mm Hg.
Obviously this is just above a normal reading so treatment doesn't have to be radical.
Simple alterations to your diet and adding a bit of exercise to your lifestyle will probably do the trick in lowering your blood pressure.
If your reading gets above this level and is 140/90 mm Hg or more then the treatment to bring high blood pressure under control gets more important and may involve taking drugs.
Options to lower high blood pressure without drugs Treating problems like high blood pressure often involves lifestyle changes on a number of fronts.
This means looking at eating different types of foods and maybe going on a diet.
Taking exercise on a regular basis and avoiding or reducing things like smoking and alcohol consumption.
In terms of the foods that should be eaten, it is important to eat fresh food, especially fruit and vegetables.
Wholes grains, fiber and soluble fiber are also important.
Make sure you are getting the daily recommended intakes of vitamins and minerals.
Important minerals are calcium, magnesium and potassium.
Get your daily dose of vitamins B and C.
Try to reduce your intake of saturated and trans fats.
Many processed foods contain high quantities of these types of fats.
Switch to polyunsaturated fats.
This should reduce your fat and cholesterol intake that will contribute to lowering high blood pressure.
Other ways to lower high blood pressure are to avoid too much salt or salty foods and drink plenty of water.
Try to get exercise into your life on a regular basis.
If you dislike going to the gym or dedicating time to a regimented exercise program then try to incorporate it into your daily activities.
Ride a bike to work.
Park the car further away from the office, or train station if you commute to work, and walk the rest of the way.
Take the stairs rather than the elevator.
Do physical hobbies that you enjoy, like gardening, that take your mind of the physical exertion.
In addition, by easing into a regular exercise routine such as walking and other cardiovascular exercise, you will reduce high blood pressure and also lose weight.
Exercise is an effective way to reduce stress that is also a contributing factor to high blood pressure.
Stop smoking as it hardens the arteries that cause high blood pressure and reduces the amount of oxygen in the bloodstream.
Drink alcohol in moderation.
Hopefully this will lower your blood pressure reading and you will not have to go any further withhigh blood pressure treatment.
You will still have to maintain the level so it doesn't mean you can start smoking again or slack off on the exercise but it will avoid having to take drugs to lower your blood pressure.
It can lead to far more serious conditions such as kidney complaints, strokes and heart attacks so it is important to take it seriously.
Fortunately, if detected early it is easy to lower high blood pressure without drugs and still lead an active and full life.
What is high blood pressure If you want to know how to lower high blood pressure then you should recognize the stages of hypertension.
A normal blood pressure reading is120/80 mm Hg.
A reading that is above this mark is seen as hypertension.
The reading can range from the normal to a high reading and this will influence how go about lowering your blood pressure.
The first level of hypertension ranges between 120/80 mm Hg to 139/89 mm Hg.
Obviously this is just above a normal reading so treatment doesn't have to be radical.
Simple alterations to your diet and adding a bit of exercise to your lifestyle will probably do the trick in lowering your blood pressure.
If your reading gets above this level and is 140/90 mm Hg or more then the treatment to bring high blood pressure under control gets more important and may involve taking drugs.
Options to lower high blood pressure without drugs Treating problems like high blood pressure often involves lifestyle changes on a number of fronts.
This means looking at eating different types of foods and maybe going on a diet.
Taking exercise on a regular basis and avoiding or reducing things like smoking and alcohol consumption.
In terms of the foods that should be eaten, it is important to eat fresh food, especially fruit and vegetables.
Wholes grains, fiber and soluble fiber are also important.
Make sure you are getting the daily recommended intakes of vitamins and minerals.
Important minerals are calcium, magnesium and potassium.
Get your daily dose of vitamins B and C.
Try to reduce your intake of saturated and trans fats.
Many processed foods contain high quantities of these types of fats.
Switch to polyunsaturated fats.
This should reduce your fat and cholesterol intake that will contribute to lowering high blood pressure.
Other ways to lower high blood pressure are to avoid too much salt or salty foods and drink plenty of water.
Try to get exercise into your life on a regular basis.
If you dislike going to the gym or dedicating time to a regimented exercise program then try to incorporate it into your daily activities.
Ride a bike to work.
Park the car further away from the office, or train station if you commute to work, and walk the rest of the way.
Take the stairs rather than the elevator.
Do physical hobbies that you enjoy, like gardening, that take your mind of the physical exertion.
In addition, by easing into a regular exercise routine such as walking and other cardiovascular exercise, you will reduce high blood pressure and also lose weight.
Exercise is an effective way to reduce stress that is also a contributing factor to high blood pressure.
Stop smoking as it hardens the arteries that cause high blood pressure and reduces the amount of oxygen in the bloodstream.
Drink alcohol in moderation.
Hopefully this will lower your blood pressure reading and you will not have to go any further withhigh blood pressure treatment.
You will still have to maintain the level so it doesn't mean you can start smoking again or slack off on the exercise but it will avoid having to take drugs to lower your blood pressure.
Source...