High blood pressure (HBP) is a rather prevalent health problem in the United States, with 75 million persons suffering from it.
HBP develops when blood flows at a rapid pace through the veins on a regular basis. Hypertension is another name for this condition.
Because it typically goes unnoticed, high blood pressure is known as the “silent killer.” Even if you have no symptoms, it is still vital to have your blood pressure monitored on a regular basis because HBP can lead to a variety of other potentially serious health conditions.
To lower your blood pressure, you nearly always have the option of taking medication. There are, however, a variety of non-prescription options for lowering your blood pressure.
How to Reduce Blood Pressure Without Taking Medicine
It’s natural for your blood pressure to rise and fall during the day. Blood pressure changes naturally in a variety of scenarios, including excitement, physical activity, sleeping, and waking up. When you stop exercising, your blood pressure should return to normal.
A normal blood pressure reading is one with a systolic pressure of less than 120 mmHg and a diastolic pressure of less than 80 mmHg. The measurement of blood pressure from your heart beats is called systolic pressure. When the heart is at rest between beats, it has diastolic pressure. Although there is currently no treatment for high blood pressure, you can take steps to manage it without using medication.
Here are seven natural strategies to reduce your blood pressure:
Exercise! Regular exercise is beneficial to your general health and can also help you lower your blood pressure. Regular exercise helps to maintain your heart healthy and powerful. It’s also a natural stress reliever, because stress is a significant cause of hypertension.
Alter your eating habits. Blood pressure is harmed by diets high in fatty, sodium-rich meals. Diets rich in fruits and vegetables, lean meats, high fiber, and whole grains are recommended.
Maintain a healthy weight. Maintaining a healthy weight for your body will lessen the amount of strain on your heart and assist manage your blood pressure.
Consume as little salt as possible. Sodium is found naturally in many meals, but it is also added to most processed foods. To help lower HPB, look for foods that are low in sodium or have none at all.
Reduce your level of anxiety. You can lessen your stress levels by meditating, finding a relaxing pastime, exercising, or doing anything else that relaxes you.
Consume alcohol in moderation. Excessive alcohol consumption can raise your blood pressure, so if you drink, keep an eye on your intake.
Quit smoking. Smoking cessation isn’t just excellent for lowering blood pressure; it also has a number of other health benefits, such as better lungs and a lower risk of heart disease.
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Factors at Risk
Some people are more susceptible to high blood pressure than others. Your chance of getting HBP can also be increased by certain lifestyle choices. If you have one or more HBP risk factors, lowering your blood pressure is extremely beneficial. The following people are at the highest risk of getting HBP:
Women are the majority of the population (especially over age 65)
African-Americans
People with a history of HPB in their family
People that eat a high-sodium diet
Obese people or those that lead sedentary lifestyles
Those who consume a lot of alcohol
Gender, race, and family history are all aspects that cannot be controlled. That is why it is critical to alter the variables within your control!
Why Is It Important to Lower Your Blood Pressure?
High blood pressure can cause a variety of health problems over time. Because HBP has no symptoms, it’s critical to see your primary care physician on a frequent basis. They’ll be able to tell if your blood pressure is high or low, and they’ll recommend a treatment plan for you.
HPB can cause:
Damage to the kidneys
Stroke
Atherosclerosis of the heart and arteries
Loss of memory
Angina
Peripheral Artery Disease (PAD) is a condition that affects the arteries
Loss of vision
When Should You Seek Emergency Medical Attention?
Over time, high blood pressure damages your organs. It is possible, however, for blood pressure to rise quickly, resulting in a hypertensive crisis. Hypertensive crises can take the form of either a hypertensive urgency or an emergency.
When checking your blood pressure, readings of 180 for systolic and 120 for diastolic should be considered red flags. You should wait a few minutes before checking again. If your blood pressure continues to rise above 180/120, you may have a hypertensive emergency.
A hypertensive crises, if left untreated, can have serious repercussions. Uncontrollable high blood pressure can have the following consequences:
Stroke
Angina pectoris
Aortic dissection is a condition in which the aorta
Eclampsia
Edema of the lungs
If your blood pressure results are higher than 180/120, seek medical help right away. This level of pressure can be harmful to organs and result in possibly fatal situations.
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