Lifestyle

World Hypertension Day 2020: How to Lower Blood Pressure Without Medicines? Follow These Steps

High blood pressure or high blood pressure is a serious health issue that directly affects your heart and causes heart diseases. If you are suffering from high blood pressure, chances are you will be on a strict medication schedule. However, if you have just started observing symptoms or fears that you may soon be suffering from high blood pressure, here are some important health tips and lifestyle changes that can help relieve hypertension .


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If you are obese or overweight according to your height and age, then you need to work seriously towards losing that fat because not just high blood pressure, obesity can lead to many other serious diseases. Do not get out! What you need first is a firm determination. The right diet plan-exercise routine will help fulfill the objective. It is believed that your high blood pressure goes below 1 millimeter of mercury (mm Hg) with every kilo you lose.

When losing weight, it is paramount to monitor your waist size. Whatever weight loss plan you are following, you should first focus more on reducing fat from your waist area.

Exercise is a universal solution:

World Hypertension Day 2020: Exercise for Low Blood Pressure
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If you have checked your weight or suffer from high blood pressure without being obese, then it is time to reflect back on your regular day-to-day schedule and ask yourself whether you practice yoga or regular exercise. We do? If not, that’s where your body wants you to work.

More physical activity means lowering blood pressure. If not rigorous exercise, you can also include cycling, swimming, dancing, any sport and activities of your choice that make your body active and make your lifestyle some sweat.

Do not forget the diet:

World Hypertension Day 2020: Diet for Low Blood Pressure
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It is confirmed, observed and known worldwide that if you are not giving this kind of food to your body, you will have to face the consequences.

If you have high blood pressure, include whole-grain foods and foods rich in vegetables and low-fat dairy products in your diet. You have to stay away from saturated fat and cholesterol. A good enriched diet a day can lower your blood pressure by 11 mm Hg according to your diet plan.

The best way to maintain a healthy diet program is to develop a habit of keeping self-created rules. Start checking the labels on your food products to analyze the amount and percentage of nutrients – fat, cholesterol. Monitor your eating habits and ask for help from your loved ones. Make them realize how much weight you want to lose and ask them to keep in mind that you are not eating anything you shouldn’t, and motivate you whenever necessary.

Salt is your enemy:

World Hypertension Day 2020: No Salt in Diet
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The patient of hypertension should take such a food which has a minimum salt content. This is to reduce the level of sodium in your diet. If you are doing away with sodium in your diet, your blood pressure may be reduced to 5-6 mm Hg. Don’t worry about restricting salt in your diet because your body will necessarily get the required amount of salt from vegetables and fruits that occur naturally in them.

Smoking, alcohol and caffeine are not the same:

World Hypertension Day 2020: Avoid Drinking for Low Blood Pressure
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It is always best to reduce smoking, alcohol intake, and caffeine in your diet and the most important steps you should take if you are concerned about your health for any reason. For a hypertensive patient, drinking in moderation is important. This excludes 12 ounces of beer, five ounces of alcohol and 1.5 ounces of 80-proof alcohol a day. In fact, drinking over this limit can actually increase your blood pressure even more.

If you quit smoking, it will help to improve your overall health besides lowering blood pressure. Reducing the risk of heart disease is the biggest consequence of quitting smoking. If you quit smoking cigarettes now, you are protecting people around you, especially your family members and co-workers from passive smoking, from having health problems.

It is believed that caffeine increases your blood pressure by 10 mm Hg if you are the one who is not a habitual drinker.

Stress management is your key

World Hypertension Day 2020: Lower Blood Pressure
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If you are suffering from both hypertension and anxiety-stress problems, then it is time to realize that these two are interrelated. If you work on reducing your stress levels, your blood pressure will start decreasing by itself. Include 15-20 minutes of yoga in your daily schedule. Even meditating for 10 minutes brings unexpected positive changes to your body and relaxes your senses which in turn helps reduce your stress levels and ultimately helps lower blood pressure. is.

In addition, start working on identifying those situations, interactions and people that trigger anxiety or stress in you. Stay away from collision if it increases your stress level. Talk light-heartedly in life, you don’t have to be more ambitious about everything in life – it’s not a race, it’s what it means to live.

Before you become cynical about your illness, you have to realize that high blood pressure is a lifestyle problem and it depends a lot on your working hours, sleep patterns and food choices. If you are able to create and manage a balance in your life, then you will be free from stress, in this case – high blood pressure!

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