Reducing high blood pressure without the use of drugs is possible by changing your lifestyle and making certain changes to your daily routine.
Here are some important steps that are recommended to be taken.
Control your weight
Being overweight can increase blood pressure, so it is important to monitor your weight and, if necessary, strive to lose it.
Proper nutrition
Avoid salty, fatty, and cholesterol-containing foods. Increase your intake of fruits, vegetables, healthy fats (such as olive oil), and magnesium, which helps lower blood pressure (nuts, seeds, bananas, avocados, and dark green vegetables are rich in magnesium).
Limit alcohol and caffeine intake
Consuming large amounts of alcohol and caffeine increases blood pressure. Moderate consumption or complete elimination of these substances from the diet helps to reduce blood pressure.
Physical activity
Regular exercise, such as walking, swimming, cycling or yoga, can help normalize your blood pressure. But first, consult your doctor and choose a physical activity program that is right for you.
Stress management
Stress causes pressure surges. Practice various relaxation techniques to reduce stress.
Limiting salt intake
High sodium content in food leads to fluid retention and increased blood pressure. Try to limit salt intake to 5-6 g (1 teaspoon) per day.
Quit smoking
The nicotine contained in cigarettes increases the level of adrenaline in the body and increases blood pressure. By quitting smoking, blood pressure will decrease and overall health will improve.
Before taking any measures to lower blood pressure without medication, you should consult a specialist, especially if you have already been diagnosed with hypertension.
