Lower Blood Pressure without Medication
Simple Lifestyle Changes can Reduce Hypertension
Dec 11, 2008
High blood pressure is one of the leading causes of cardiovascular disease. Unfortunately, many people face elevated blood pressure as a result of lifestyle choices and genetic predisposition. New medications claiming to reduce blood pressure are popular, and can be effective for many individuals. However, there are also simple lifestyle changes that can lower blood pressure without a prescription.
Less Salt Means Lower Blood Pressure
The sodium found in salt is a major dietary cause of high blood pressure. By reducing salt intake, you can lower your blood pressure considerably. This does not just mean staying away from salty chips or skipping extra salt on your vegetables. You also need to be aware of sodium in processed foods, especially frozen meals and canned soups. Ideally, you should try to limit sodium to 2,300mg per day. For tips on how to cut out salt from your diet, check out this article from Heart Healthy Living.
In addition to reducing your salt intake, you can improve how your body deals with sodium by consuming more potassium. Potassium is found in fruits and vegetables like bananas, cantaloupe, and spinach. Too much potassium can be harmful, though, especially for people with kidney problems or a sensitive stomach. That’s why it is best to get potassium from food sources rather than a supplement, which can push you over the daily limit of 4,700mg potassium.
Exercise Lowers Blood Pressure
Regular exercise means getting 30 minutes of physical activity at least five days per week. If you can do this, you can lower your blood pressure considerably. In general, cardiovascular exercise, like running, biking, or swimming, has the greatest impact on blood pressure. However, according to Dr. Jennifer Mieres, a writer for Heart Healthy Online, strength training also yields positive results. By lifting weights two to five times per week, you can lower your resting blood pressure. Before beginning any exercise program, though, you should consult with your personal physician.
Alcohol Contributes to High Blood Pressure
Many people overlook alcohol as a factor in high blood pressure. However, lowering your intake can lower your pressure and improve your cardiovascular health. Ideally, most people should not have more than one alcoholic drink per day. If you currently drink more than this, reducing your alcohol intake can reduce your blood pressure considerably. In fact, according to the Mayo Clinic, blood pressure drops an average of 2-4 points when people cut their alcohol intake.
Reduce Stress
Stress is a leading cause of high blood pressure. By participating in de-stress activities, you can cut your blood pressure numbers and reduce your risk for stress-related disease. One great way to stop stressing is to meditate. You don’t need to do anything fancy for this to work. All you need is a quiet place where you can breathe deeply for several minutes. Activities like yoga are also shown to reduce stress. Even taking a brief walk or chatting with a close friend can make you feel less frazzled and improve your blood pressure.
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