Your blood pressure measurement puts into account how much blood is flowing via your blood vessels and the amount of resistance the blood meets in the process of blood pumping by the heart.
High blood pressure in other words known as hypertension, happens when the force of blood pushing through your vessels is too excessive.
This article explains some of the ways you can lessen blood pressure besides medication intake.
Some of the ways you can lower blood pressure without using medication are as follows.
1. Reduce your stress
Severe stress may trigger high blood pressure. More studies are needed to determine the impacts of severe stress on blood pressure. Occasional stress also can lead to high blood pressure if you react to stress by consuming unhealthy food, alcohol, or smoking.
Ensure you have enough rest and lower it once you discover the cause of your stress.
2. Lose extra pounds and watch your waistline
Blood pressure usually aggravates as weight increases. Having heavyweight also can lead to disrupted breathing while you sleep, which further makes your blood pressure rise.
Weight loss is one of the most effective lifestyle changes for regulating blood pressure. Losing even a little amount of weight if you're overweight or obese can help lower your blood pressure.
3. Reduce sodium in your diet
Even a little reduction in the sodium in your diet can boost your heart health and lower blood pressure by about 5 to 6 mm Hg if you suffer high blood pressure.
The effect of sodium consumption on blood pressure differs among groups of people. In general, ensure to lessen sodium intake to 2,300 milligrams (mg) a day or less. However, a lower sodium consumption of 1,500 mg per day or less is healthy for most adults.
4. Cut back on caffeine
The role caffeine plays in blood pressure is still a bone of contention. Caffeine can make blood pressure rise to 10 mm Hg in individuals who rarely consume it. But people who consume coffee always may pass through little or no effect on their blood pressure.
However, the long-term impacts of caffeine on blood pressure are unclear, it's possible blood pressure may slightly increase.
5. Exercise regularly
Engaging in physical activity always like 150 minutes per week, or about 30 minutes daily can lessen your blood pressure by about 5 to 8 mm Hg if you suffer high blood pressure. It's necessary to be persistent because if you cease to exercise, your blood pressure can increase again.
If you have high blood pressure, exercise can assist you to prevent hypertension. If you already have hypertension, regular physical activity can make your blood pressure reduce to safer levels.
You can reduce blood pressure by engaging in exercises such as walking, jogging, cycling, swimming, or dancing.
