If you have been hospitalized with high blood pressure, you may be worried about taking medications to lower the percentages.
Your diet plays an important role in taking care of your BP pressure. If you regulate your blood pressure effectively with a balanced diet, you will avoid, delay or reduce the need for medication.
Procedures for treating high blood pressure without medication are given below.
1. Avoid smoking
After you stop, each cigarette you smoke raises your blood pressure for several minutes. trying to stop smoking helps to restore the blood pressure to normal. Smoking cessation will decrease the risk of heart disease and boost overall health. Individuals who stop smoking will live longer than individuals who never stop smoking.
2. Shutdown on caffeine
There is still controversy about the role that caffeine plays in BP. In individuals who rarely ingest it, caffeine can increase blood pressure up to 10 mm Hg. But individuals who frequently drink coffee can experience little to no effect on their blood pressure.
Although the long-term BP effects of caffeine are not obvious, it is likely that blood pressure can slightly increase.
Check the pressure within 30 minutes of drinking a caffeinated beverage to see if caffeine increases your BP. If your BP increases by 5 to 10 mm Hg, you might be susceptible to the effects of rising caffeine on your blood pressure. Discuss the effects of caffeine on your BP with your doctor.
3. Decrease your stress
High blood pressure can lead to psychological stress. To evaluate the impact of psychological stress on BP, further research is required. If you respond to stress by consuming unhealthy food , drinking alcohol, or smoking, occasional stress may also lead to HBP.
Start thinking about what triggers you, such as work , family, finances or disease, to feel stressed. Think how you can remove or alleviate stress until you know what triggers the stress.
4. Consume a nourishing meal
If you have high blood pressure, eating foods rich in whole grains , fruits , vegetables, and low-fat dairy products and skimping on saturated fat and cholesterol will reduce your BP by up to 11 mm Hg. The Nutritional Strategies to Avoid Hypertension food is known as this meal routine.
Changing your food patterns is not easy, but with these tips, you can adopt a healthier diet:
- Keep records about food. Jotting down what you eat will bring surprising light on your true food patterns, even just for a month. Watch out, how much, when and why you eat.
- Consider potassium boosting. The influence of sodium on BP can be minimized by potassium. Food, such as fruits and vegetables is the main source of potassium, instead of just supplements. Speak to the doctors about the amount of potassium that is good for you.
- Be an intelligent shopper. When you shop, review food labels and adhere to your balanced eating pattern when you are eating out, too.
5. Constant exercises
Daily physical exercise, such as 150 minutes per week, or about 30 seconds many times of the week, if you have HBP, will reduce your blood pressure of around 5 % to 7 mm Hg. It ‘s crucial to be regular, since your blood pressure can increase again if you quit exercising.
Exercise helps you prevent contracting hypertension if you have increased BP. Regular physical exercise will reduce your blood pressure to a healthy level if you already have hypertension.
Rolling, jogging , cycling, diving or dancing are some examples of physical activity that you can try to reduce BP. You should also pursue interval training with high intensity, which includes combining short bursts of vigorous exercise with accompanying lighter activity recovery times. BP control can also be improved by strength training. The goal is to provide exercises for strength training at least two days a week. Speak about creating an exercise routine with your doctor.