5 Ways To Control Hypertension Without Medication

5 Ways To Control Hypertension

Blood pressure levels higher than the normal range can be a very dangerous sign for your health. Your lifestyle management plays a big role in balancing blood pressure levels. According to Dr. Anshul, here are 5 ways to control high blood pressure without medication:

1. Exercise

Physical exercise is a friend to your body and can help combat many of the risks and complications associated with high blood pressure. Moderate and regular exercise is also believed to reduce high blood pressure levels. You can talk to your doctor or fitness specialist about yoga or meditation. It will help control high blood pressure without medication.

2. Diet

A diet rich in whole grains, fruits, vegetables, and low-fat dairy foods and low in saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. Avoid high-sodium foods in your diet as much as possible.

3. Avoid smoking and alcohol

Smoking and alcohol should be limited not only to control high blood pressure but also to protect your overall health and well-being. Both cigarettes and alcohol can raise your blood pressure, putting your health at risk. And, alcohol consumption can cause many problems related to high blood pressure. Thus, avoid both to control the condition without medication.

4. Reduce stress

Chronic stress can contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress can contribute to high blood pressure if you react to stress by eating unhealthy foods, drinking alcohol, or smoking. Take some time to think about what causes you stress, such as work, family, finances, or illness. Once you know what causes your stress, consider how you can eliminate or reduce the stress.

5. Regular checkups

Home monitoring can help you keep track of your blood pressure, make sure your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are widely available and without a prescription. Talk to your doctor about home monitoring before you start. Regular visits with your doctor are key to controlling your blood pressure without medication. Since high blood pressure is usually asymptomatic, timely diagnosis plays an important role in its prevention. It can otherwise cause major damage to your heart, kidneys, brain, and eyes and can even lead to death. You can follow the tips listed above to control high blood pressure without medication.