If you already been diagnosed in a hospital caused by having a high blood pressure or hypertension, I am sure that taking numerous medicines to lower your blood pressure may bother your mind. Choosing the correct lifestyle to participate in is a very significant move on how to treat your high blood pressure.
There are the different ways that you can do on how to lower high blood pressure naturally at home. Want to know more about it? Keep on reading this article and know how to reduce high blood pressure naturally at home:
1. Monitor Your Blood Pressure at Home and See your Doctor Regularly
Monitoring your blood pressure at home is the easiest way that you can do and make you aware of the possible complications that high blood pressure can give to your health. Monitors for your blood pressure are almost obtainable anywhere without complex instruction or authorization of your doctor. But before you monitor your blood pressure at your home all by yourself, visit your doctor first and talk about this. Visiting your doctor can also be a significant basis for managing your blood pressure.
If you control well your blood pressure, consult your doctor and ask some advice on how frequent you will need to take a look at your blood pressure. Your doctor may prescribe you to take a look at it every day or few times a day. If you conduct some adjustments to the medicines you are taking or treatments you are undergoing, your doctor will surely advise you to take a look at your blood pressure right after two weeks. Your next appointment with your doctor will be a week after checking the measurement of your blood pressure.
2. Lose Extra Ponds and Manage Your Waist Line
We all know that if your weight increases, then the level of your blood pressure increases as well. If you are a type of person that is overweight, it will cause you to have sleep apnea or the difficulty on breathing while you are sleeping. This can be a reason to trigger your blood pressure to rise. Losing some extra pounds can be the most powerful way to control the level of your blood pressure. If you are overweight, reducing at least a little amount of weight will help you to lower your blood pressure. Generally, if you lose for at least 2.2 pounds of weight, you can also lower the level of your blood pressure for about 1 mm Hg or 1 millimeter of mercury.
Aside from reducing some extra pounds, you must also manage your waistline. If your waist possesses too much weight, it will also bring your health at a more extensive damage caused by your higher level of blood pressure. If the level of your blood pressure is elevated, conducting some types of exercises will help you to prevent from having high blood pressure or hypertension. But if you already have high blood pressure, you need exercises for your physical strength to help your blood pressure to go down. Now you know how to reduce high blood pressure naturally at home.
3. Reduce your Stress
Stress that you continuously feel may be a high factor that can give you a higher level of blood pressure. There is still a need to conduct some research about the possible effects of having a chronic stress in your health particularly on your blood pressure level. Occasional stress is also a factor that can give you hypertension. It’s not good also if you try to solve this kind of stress through eating foods that are not good for your health or drinking alcoholic drinks.
Allot extra time to think about the things that might cause you to feel stressed. These could be your illness, work, finances, or family problems. Once you determine the things that make you stressed, try to discard all of these to reduce stress and reduce your blood pressure. This is one effective way to how to reduce high blood pressure naturally at home.
4. Exercise Regularly
Having some regular exercises that require your physical strength such as walking or jogging in your place for about 45 minutes per day can reduce 6-9 mm Hg of your blood pressure if you have hypertension. It is very significant for you to exercise regularly and consistently because if you stop your exercise session, the level of your blood pressure will automatically rise once more.
5. Cut Back on Caffeine
There are still lots of people who debate about the part of caffeine on having high blood pressure. People who commonly drink a higher amount of caffeine regularly can have a higher level of blood pressure. If you usually drink caffeine, the level of your blood pressure will usually raise for about 10 mm Hg. But some individuals regularly drink caffeine that didn’t experience any rise in their blood pressure level.
6. Eat a Healthy Diet
If you already have a high level of blood pressure, eating a healthy diet will help you to lower your blood pressure level. Eating foods like vegetables, fruits, and whole grains can reduce 11 mm Hg of your blood pressure level. DASH diet is the most popular eating plan which stands for Dietary Approaches to Stop Hypertension.
7. Quit Smoking
After a few minutes of smoking, your cigarette will increase the level of your blood pressure. When you quit smoking, the level of your blood pressure will automatically go back to its average level. Stopping smoking will also lower your susceptibility of having heart failures and will also enhance your health and body. People who already end their smoke addiction will probably live longer when compared to those who didn’t.
8. Reduce Sodium in Your Diet
If you reduce eating foods that are rich in sodium, it will help you to lower the level of your blood pressure for about 6-7 mm Hg and can enhance the health of your heart. The effects of overeating food rich in sodium will always depend upon the person. Overall, you should reduce taking foods that are rich in sodium limiting to about 2,350 mg per day.
9. Limit the Amount of Alcohol you Drink
We all know that there are positive and negative effects of drinking alcohol in our body. But if you drink alcoholic drinks moderately, the level of your blood pressure will probably lessen. One glass of alcohol for women and two glasses of alcohol for men can bring positive effects to the drinkers. But if you drink too much alcohol, pretty sure that your blood pressure will rise.
If you accomplish your task on controlling the proper level of your blood pressure through having a good lifestyle successfully, you can prevent yourself or reduce the number of medicines that you will regularly take as prescribed by your doctor.