Want to lower blood pressure without medicine? Controlling blood pressure without medication is simple with these tips.
High blood pressure (or hypertension) is a condition that affects your heart health significantly. While some people with hypertension have to rely on medication, that is not always the case.
In fact, changing your lifestyle to a more healthy one can play a key role in lowering blood pressure. By adopting healthy habits (especially early on), you can decrease the chances of developing high blood pressure.
The following are simple lifestyle tips you can follow to improve blood pressure.
1. Weight and Waistline
As body weight increases, so does blood pressure, which is why weight loss is one of the most effective ways to lower blood pressure. Moreover, a bigger waistline also increases the risk of hypertension, so aim for a waistline no greater than 40 inches (for men) or 35 inches (for women).
2. Regular Exercise
The American Heart Association (AHA) recommends at least 150 minutes of moderate exercise per week for your heart health. Consistent exercise (especially aerobic exercise) is the key to lowering blood pressure and maintaining a healthy range.
3. Eat Healthy
While there are plenty of diets that focus primarily on losing weight, it’s important to follow an eating plan specifically for your blood pressure. Consider trying the Dietary Approaches to Stop Hypertension (DASH) diet, which was designed to lower blood pressure effectively.
4. Limit Sodium
By reducing the amount of sodium (salt) in your diet by even a small fraction, you can lower your blood pressure by 5 to 6 mm Hg. The AHA recommends a limit of 2,300 milligrams (mg) per day, but a 1,500 mg maximum per day is ideal.
5. Reduce Alcohol Consumption
While there are studies supporting the benefits of drinking certain alcohols, this only applies in moderation. Those who drink too much alcohol experience a spike in blood pressure, so keep it to one or two drinks per day.
6. Quit Smoking
In addition to the long term effects smoking has on your organs, it can also increase blood pressure. If you smoke, you can experience various health benefits, which includes reducing your blood pressure and risk of heart disease.
7. Reduce Caffeine
There is still a debate regarding the effects of caffeine on blood pressure, but it may increase it slightly. After drinking coffee, wait 30 minutes and check your blood pressure. If it increases by 5 to 10 mm Hg, you may be caffeine-sensitive.
8. Circulation Supplements
There are plenty of heart health supplements that work within the body to naturally decrease blood pressure. For example, L-arginine Plus uses ingredients that increase nitric oxide production.
In turn, the nitric oxide works to dilate and relax blood vessels, resulting in better blood flow and lower blood pressure. If you want to control blood pressure without medication, try L-arginine Plus along with the rest of these tips.