Hypertension or high blood pressure is a condition in which the systolic and diastolic pressures of the patient are persistently elevated. It is fairly common and almost every hypertension patient is prescribed certain type of medication by their doctor. Medications only control the symptoms without getting to the root cause of this condition. Moreover, there are certain high blood pressure drugs that are known to have quite a few side-effects on the body. Natural remedies, on the other hand, can treat the underlying causes without the risk of side-effects. There are several simple things that you can do to reduce high blood pressure without depending on prescribed medication.
Eat a healthy and well balanced diet
A healthy diet is one that is high in variety of fruits and vegetables, whole grains and nuts. It should also be low in sodium and saturated fats. Highly processed foods and foods that contain trans fats should be completely avoided.
Besides eating the right food, you should also increase your water consumption to stay hydrated throughout the day. Drink green tea, as it has proven to be effective in reducing hypertension. You should avoid sugar sweetened carbonated drinks as they contribute to high blood pressure.
Be more physically active
Performing cardiovascular exercise for about 30 to 45 minutes every day can be helpful in lowering your blood pressure. Running is simple and an excellent form of cardiovascular workout that elevates your heart rate. If you find it hard to exercise for 40 minutes at a stretch, divide it into two sessions of 20 minutes each. Another way in which exercise promotes normal blood pressure is by lowering stress and enhancing your mood.
Lose excess weight
Being obese or overweight is directly related to high blood pressure. Hence, it is a must to control obesity and maintain a healthy weight for your overall well being. Following the above mentioned tips i.e. eating a healthy diet and exercising regularly is the best way to get rid of excess fat and stay fit.
If you are a high blood pressure patient and you smoke, then you are making the condition worse for yourself. Every time you smoke, adrenaline is released by your body. It is a hormone that causes short term increase in blood pressure.
Besides this, smoking can also cause hardening of arteries, making it harder for the blood to flow throughout the body and thus causing hypertension. Smoking can damage the lining and smooth muscles in your blood vessels and make them lose their elasticity. The long term health effects of smoking are very dangerous, and it is one thing that you should quit at the earliest.
Limit the consumption of alcohol
Although it is true that consuming limited amount of alcohol can relax you and reduce hypertension, you should be very careful about how much alcohol you consume. Alcohol consumption should not exceed more than one glass for women and two for men on any given day. Too much of it promotes weight gain and other problems that can cause hypertension.
Manage stress and relax
Being in a relaxed state of mind is a good way to keep blood pressure under control. You can simply read a book, listen to music, mediate, practice yoga, spend time with loved ones, or do whatever relaxes you.
If you make these simple lifestyle changes, you will not have to depend on blood pressure medication throughout your life.