10 Ways to lower high blood pressure without medications

Are you trying to learn how to lower the blood pressure naturally? Good idea!

High blood pressure is a common health problem that is affecting most of the people. Adopting a healthy lifestyle can be a wise step to prevent and treat you from high blood pressure, which in return reduces your risk of heart diseases, kidney diseases, and stroke as well as aneurysms, cognitive decline, and kidney failure. While medication can bring down the blood pressure, but it may even lead to cause some side effects such as leg cramps, dizziness, and insomnia.

Fortunately, you can reduce your blood pressure without taking any medication. First and most importantly get to a healthy weight and then slowly add these strategies.

Here are some easier tips to reduce blood pressure without drugs.

  1. Go for power walks

Exercising helps your heart to use oxygen more efficiently, so that it doesn’t have to work as hard to pump blood. Try increasing the speed and distance in order to keep up the challenge.

  1. Breathe deeply

Practice slow breathing and meditation exercises such as Qi gong, Yoga, and Tai Chi reduces the level of stress hormones, it elevates rennin, which is a kidney enzyme that raises blood pressure.

  1.  Pick in potassium rich foods

Top sources of potassium-rich fruits and vegetable includes sweet potatoes, cantaloupe, orange juice, potatoes, honeydew melon, bananas, kidney beans, peas, tomatoes, and dried fruits such as prunes and raisins. These fruits and vegetable are good source of potassium, which has been shown to reduce or prevent high blood pressure.

  1. Read the food labels for sodium

Any person having high blood pressure should control consumption of sodium. Since it is sensitive and everyone should lower his sodium intake.

  1. Indulge in dark chocolates

Dark chocolate varieties contain flavanols that makes blood vessels more expandable and flexible, thus decreases blood pressure.

  1. Control the consumption of alcohol

Drinking alcohol moderately lowers your blood pressure and will drop it to a point, and hence can lower the risk of high blood pressure.

  1. Avoid stress

Working for more than 41 hours per week raise your risk of hypertension, over timing makes it hard for you to exercise and eat healthy regularly.

  1. Relax

If you are willing to bring down your blood pressure a bit more than medications or lifestyle changes then opt to hear some music and relax yourself or just lie-down silently and just relax your 30 minutes daily,

  1. Seek help to overcome snoring

Loud, nonstop snores are one of the main symptoms of obstructive sleep apnea (OSA).according to a research it is found that many sleep apnea sufferers also have high levels of aldosterone, a hormone that boosts blood pressure in your body.

  1. Jump for soy

Add carbohydrates to your diet with foods such as, soy or milk protein, low-fat dairy, since it can bring down the systolic blood pressure if you have hypertension or pre-hypertension.