Natural ways to lower blood pressure without medication
Is it possible to lower blood pressure without medicines? The answer is YES. Since the rise in blood pressure is a consequence of inappropriate lifestyle and bad food habits, it can bring down by modifying those two aspects.
Let’s look at those beautiful, healthy, natural, and drug-free remedies for lowering blood pressure.
Get on to Walking
It’s a fact that walking lowers your blood pressure. Compel and motivate yourself to wear on your walking shoes and get on it for at least 30 minutes a day. The whole idea of walking is also to lose weight.
Breathing practice is an excellent approach to de-stressing your body. Breathe in and breathe out for at least 10 minutes after getting up from the bed.
Asanas/Yoga postures to Lower Blood Pressure
Practice these yoga therapies only under the guidance of a yoga trainer, viz. Parvatasana (the hill or mountain pose), Ujjayi (victory breathing), and Apanasana (downward breathing pose). Some more postures that are also beneficial for lowering high blood pressure are Baddhakonasana, Upavista Konasana, and Virasana,
Cut Down Salt
Salt increases blood pressure, so it is advised to cut down sodium intake as much as possible. Do not add extra salt to cooking at home. You have to stop eating fried foods, like French fries, processed and preserved foods loaded with sodium.
Potassium regularizes the sodium levels in the body by enhancing the excretion of excess sodium in the urine. Hence, in case of high blood pressure, increase potassium-rich foods in the diet.
And also white beans, green leafy vegetables like spinach and kale, bananas, sweet potatoes, dried apricots, avocadoes, mushrooms, and fish (mackerel, tuna, herring, etc.) must be present in your dish.
Say No to Cholesterol Rich Foods
Your cooking oil must be cholesterol-free. You can opt for cholesterol-free olive oil, sunflower oil for day-to-day cooking. Egg yolk, red meat, butter, shrimps, caviar, shellfish, processed meat like sausages, and fast foods are just NO for you.
Substitute Complex Carbohydrates
Get rid of foods rich in simple carbs- sweets, chocolates, cakes, cookies, pasta, white bread, white rice, corn, and other types of white flour rich foods. Have healthy carbohydrates in moderation in your breakfast. It could be oats, muesli, and a slice of brown bread.
Ease on omega 3, protein and fiber
A diet rich in omega-3 fatty acids and fiber significantly brings down blood pressure. Have baked fishes like salmon, tuna, etc., include heart-friendly nuts (walnuts, peanuts) and eat loads of fruits containing fibers (guava and apples).
Cut caffeine, nicotine, alcohol, and go herbal.
Stressed out at work, so the probable solutions are – going on a smoke break, sipping 2-3 cuppas of tea and coffee, aren’t they? We say, stop doing that. You can have decaf coffee and relax with herbal tea, of which green tea is the best. Last but not least, you need to stop binge drinking.
Relax, de-stress and stay happy
You have to lead a tension free life to control your high blood pressure. Manage your work pressure; find time for your kids, family, and friends to stay happy. Happiness and laughter contribute a lot to good heart health.
If you observe a slight rise in your blood pressure, make sure to immediately incorporate these changes in your lifestyle to avoid further elevation. Keep monitoring it. You don’t need to resort to medicines if you are committed to your health and religiously follow the much-needed changes explained here.