As we know that high blood pressure may lead to serious health problems like heart attack, kidney problems, stroke etc. In this article, you will learn the effective techniques to lower blood pressure naturally without medication. A healthy lifestyle, diet and exercise plays an important role in controlling and reducing blood pressure naturally without medicines.
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Blood pressure is 120 / 80mmhg – It is considered to be ideal.
Blood pressure over 140 / 90mmhg – Indicates high blood pressure (hypertension).
Blood pressure below 90 / 60mmhg – It is considered to be low blood pressure.
If you are suffering from high blood pressure (140 / 90mmhg) then you should take care of it. You should follow a healthy lifestyle to reduce high blood pressure naturally as follows.
How to Lower Blood pressure Naturally Without Medicines?
1. Lose Extra Weight According to Your Age and Height
Blood pressure often increases as you gain weight. Reducing extra weight helps in reducing high blood pressure (hypertension). According to study carrying too much weight around your waist may lead to increase high blood pressure.
In general, men are at risk if their waist measurement is greater than 40 inches.
Women are at risk if their waist measurement is greater than 35 inches.
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2. Regular Exercise and walk
Those people are physically active, have minimum risk of high blood pressure than those are not. There is no need of heavy work out, but you can go for light exercise like running, fast walking or yoga for 30 minutes regularly. Regular exercise helps to control high blood pressure without medicines.
3. Healthy Diet
Including more fruits, vegetables, and the low-fat dairy product can lower down high blood pressure or hypertension.
4. Eating Less Salt
Eating more salt is always an invitation for increasing high blood pressure. So eating less salt is a good option to prevent and lower blood pressure naturally without medicines.
5. Reduce Alcohol, Smoking and Tobacco
Drinking more alcohol, smoking, and eating tobacco always lead to increase blood pressure by 10mmHg. So it is best to reduce intake of alcohol, smoking, and tobacco.
6. Reduce Stress by Pranayama
Now a day’s stress, anxiety, tension, and depression are a measurable risk factor of increasing high blood pressure. First, understand the main cause of your stress and try to come out of it with the help of professional counseling. Practicing seven pranayama (deep breathing exercises) regularly plays an important role in releasing stress, anxiety and depression naturally. The practice of seven pranayamas regularly is one of the best ways for controlling and reducing high blood pressure or hypertension.
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7. Spend Time With Good Friends, Family and Pets
Do not stay alone and try to keep yourself busy in some work. Spending time with pets, good friends and family help you to stay happy and improve your health. This way you can control high blood pressure without medicines.
8. Eat One Onion in a Day
Onion is the best and effective home remedy to lower blood pressure naturally. Hence, one onion in a day is a must for those who are suffering from high blood pressure.