In the last few decades, more and more number of women are visiting their physician to check their blood pressure. These women have either reported that their systolic pressure reads above 140 or their diastolic pressure goes beyond 90! In other words, they have been diagnosed with high blood pressure.
What worries most people about high blood pressure is that they will have to take medication all their life to control the pressure. Surprisingly, that is not the real case. It is true that medication is necessary to bring down exceptionally high numbers. But in most cases, high blood pressure can be treated by making a few lifestyle changes. Listed here are some medicine-free ways to control high blood pressure.
Control High Blood Pressure
Lose Excess Weight
Studies reveal that blood pressure increases with an increase in weight. It has been found that women with a BMI higher than 25 tend to be prone to high blood pressure. What’s more, reducing weight adds to the effectiveness of blood pressure medication.
Hence, one of the best ways to control high blood pressure is to lose the excess pounds that you’ve piled up. Controlling excess fats that sprawl across your waistline can also help to keep your numbers low.
In order to lose weight, one of the best ways is to engage in a fitness routine that primarily focuses on weight loss. Most doctors recommend at least 30 minutes of brisk walking. But, if that sounds bland to you, you may join an aerobics class or go swimming. But avoid any sort of rigorous activities that may speed up your heartbeats and in turn add to your already high blood pressure.
No matter how busy your daily schedule, you must exercise at least for 10 minutes. Do not make up for your inactivity during weekdays by exercising too much on the weekends. It could stress you and raise your numbers in the long run.
Your diet plays a major role in controlling high blood pressure. Hence, it is essential to eat healthy. Avoid foods that add to your fat deposits and cholesterol level. Have fiber rich foods and whole grains instead.
Also avoid alcohol as it tends to increase blood pressure level. Research suggests that women must have not more than one drink per day in order to maintain or lower blood pressure. Having alcohol once in a while is fine but binge drinking can prove to be hazardous. Hence, substitute alcohol with healthy drinks like ginger ale that help in thinning blood and eventually lowering the pressure.
Excess sodium reserves in the body is one of the prime causes of soaring blood pressure levels. Hence, you must make it a point to curb your intake of sodium. Avoid salty foods, processed cheese, potato chips, and junk food.
Replace salt with low sodium alternatives, pepper, spices and other herbs. Season your dishes with lemon, garlic and basil to maintain the flavor of your food.
Include Potassium In Your Diet
Potassium is one nutrient that can act as your savior when it comes to lowering high blood pressure. It has the potential to curb the effects of excess sodium reserves that are stored inside your body. So, include such fruits and vegetables in your diet which are rich in potassium. Make a lavish use of bananas, tomatoes, asparagus, potatoes, and dried fruits in your daily meals.
If your blood pressure level is too high to control through diet, ask your doctor to prescribe a potassium supplement. On the flip side of the coin, some medical conditions do not allow you to have potassium beyond a limit. High potassium intake can come in the way of kidney-related diseases, if you have any. So, it’s best to talk to a dietitian or your physician regarding the same.
These lifestyle changes can go a long way in improving your health. However, avoid making drastic changes in your diet and fitness routine. Go slow and let your body get used to this healthy change in your life.