It’s no secret that high blood pressure is an extremely serious condition. In fact, it’s a silent killer that claims nearly half a million lives each year.
If you suffer from high blood pressure, then you probably understand the challenge of keeping hypertension under control. For many people, this means taking blood pressure medication on a daily basis. And yet these medications can be expensive, especially without insurance coverage.
This article takes a look at ways to lower blood pressure without medication. Keep reading to discover insight into how to bring down blood pressure while avoiding the cost and dangers associated with prescription drugs.
1. Lose Weight
When it comes to lowering your blood without taking meds, the first thing you should do is lose weight. After all, every doctor in the world will tell you that being overweight is bad for your heart.
Obesity is a killer, and America has a terrible obesity problem. The vast majority of people make poor food choices and don’t exercise nearly enough.
Losing weight has a number of benefits. You’ll feel healthier, your clothes will fit better, you’ll look more fit, and you’ll be at a lower risk of developing high blood pressure and diabetes.
Here is a great resource where you can find out more about lowering your blood pressure.
2. Get Plenty of Exercise
One of the leading causes of obesity and high blood pressure is a lack of exercise. Everyone needs cardiovascular activity to stay healthy. And the less you move and sweat, the more sluggish and unhealthy you’ll feel.
Exercising regularly will help you lose weight, will help strengthen your heart, and will provide muscle tone and increase lung capacity.
The great thing about exercise is that it’s totally within your control. There’s no need to invest in expensive equipment. Becoming a fit human being starts with getting up off the couch, doing a few push-ups, and then going outside for a long walk. Then walking will turn into running as you begin to feel better and better.
Keep in mind that no one starts out in great shape. Exercise is simply a habit that turns into a lifestyle. But it always starts with just one step in the right direction, so you might as well get started today.
3. Develop a Healthy Diet
Let’s be honest, eating healthy isn’t fun. The world is overflowing with delicious food options that are slowly killing you. In fact, eating can become an addiction, especially when it’s stuff that will clog your arteries and leads to heart disease.
Eating healthy takes discipline. You have to make the choice to do what’s right, make smart choices, and stick to a healthy diet day after day for the rest of your life. The key is to learn to love eating healthy because of how it makes you feel.
An unhealthy diet is one of the leading causes of high blood pressure. That’s because your food choices directly impact the health of your heart. On the other hand, eating the right kinds of foods will lead to a healthy heart, give you more energy, and help lower your blood pressure.
It’s important to talk to your doctor about your diet. Let them make recommendations and steer you in the right direction. After all, the better you take care of yourself through diet and exercise, the fewer medications your doctor will have to prescribe.
4. Stop Drinking Alcohol
You might not want to hear this, but alcohol is one of the least healthy substances that you can feed your body. As much as you might love your favorite alcoholic beverage, most alcohol is can bad for your health.
One the other hand, it’s really all about drinking in moderation. Generally speaking, one drink per day can potentially lower your blood pressure by around 4 mm Hg. Just keep in mind that one drink equals 5oz of wine, 12oz of beer, or 1.5oz of 80-proof liquor.
Beyond those limits, consuming greater amounts of alcohol begins to have a negative impact on blood pressure. In fact, drinking excessively will potentially elevate blood pressure and reduce the effectiveness of blood pressure meds.
5. Stop Smoking
Next, you need to stop smoking. No more excuses. Because the undeniable reality is that smoking cigarettes don’t only cause high blood pressure, it also causes many other irreversible health issues.
You might be addicted to nicotine, but those cancer sticks are killing you. So if you want to have any hope of keeping your blood pressure as low as possible, you need to give up the cigarettes sooner rather than later.
6. Reduce Your Caffeine Intake
Caffeine is a huge source in the modern world. In fact, it’s probably the single largest form of addiction on the planet. From coffee to soda to dozens of sports drinks, caffeine is a part of the daily lives of billions of people.
It also causes a slight increase in blood pressure. If you’re not convinced, simply check your blood pressure before drinking your favorite caffeinated beverage, and then check again within half an hour to see if you notice a change.
Reducing your caffeine intake might not be easy, but you’ll ultimately feel so much better.
7. Reduce Stress
Reducing stress is perhaps the single greatest thing you can do for your overall health, including lowering your blood pressure. Perhaps learn to meditate, and develop strategies for dealing with stressful situations in a more healthy way.
Never underestimate the power of the mind when it comes to managing stress and contributing to a more peaceful outlook on life.
Tips for How to Lower Blood Pressure Without Medication
Developing a healthy lifestyle might seem complicated, but it doesn’t have to be. Fortunately, the tips listed here for how to lower blood pressure without medication is the ideal way to become the best version of yourself.
Keep scrolling to discover more helpful lifestyle tips and advice.