Natural Ways to Control High Blood Pressure without Medication

Many people still consider this a trivial disease when the disease is nicknamed the silent killer. Hypertension or high blood pressure without obvious symptoms can affect other body organs like the heart and the brain — in a way that is bad, even very bad.

High blood pressure is a time when the blood against the walls of the blood vessels become too powerful or too high. This circumstance gave the extra burden for blood vessels and organs for the heart. If left like this, then the condition can lead to heart attack or stroke.

How to prevent high blood especially important you do if ever diagnosed with high blood pressure. But anyone needs to do preventive efforts in order to stay healthy in the long run.

Lifestyle plays an important role in how to prevent high blood. If you manage to control their blood pressure with a healthy lifestyle, You probably will never need drugs high blood. 8 the following lifestyle changes to keep the stability of blood pressure.

1. Weight and Measure Waist Circumference

Blood pressure usually increases as the weight was also increased. Being obese can also interfere with breathing while you sleep (sleep apnea), that also raise blood pressure. So losing weight is how to prevent high blood which is very effective.

Weight 4.5 kilos down alone is enough to help lower your blood pressure. In addition, you should also pay attention to the size of the waist circumference. Too much fat around the waist making you vulnerable to high blood.

2. Exercise

Regular physical activity — at least 30 minutes on most days in every week — could lower blood pressure to 4-9 mm Hg. The key is to be consistent if not blood pressure is going up again.

If you've experienced a slight increase in blood pressure (prehypertension), exercise can help prevent them from rising again. If you've been experiencing hypertension, the regular gym could it down to more normal numbers.
The best kind of exercise for high blood prevention among others the sport of walking, jogging, cycling, swimming or dancing. Weight training exercise also helps lower blood pressure.

3. Eat Health Foods

Consuming many whole grains, fruits, vegetables, and low-fat dairy products, as well as limiting fat-saturated fat and cholesterol will lower your blood pressure up to 14 mm Hg. specialized diet as a way of preventing high blood termed Dietary Approaches to Stop Hypertension (DASH).

4. Reduce Sodium (Salt) from Food

Reduce a bit of sodium can lower blood pressure up to 2 – 8 mm Hg. Effect of sodium against blood pressure varies in each person. Standards generally, limit sodium intake to less than 2,300 mg per day.

5. Limit the Amount of Alcohol Drunk

Alcohol could be useful or can be hazardous to your health. In a little amount, alcohol can lower blood pressure may be up to 2 – 4 mm Hg. But the benefits that will be lost if You drink it too much — are generally more than 1 measure glasses a day for women and a rate of more than 2 glasses a day for men.

Drinking more than the recommended limits thus can raise your blood pressure. Besides, it can also reduce the effectiveness of high blood medications you might consume.

6. Quit Smoking

How to prevent high blood is valid for active smokers. Every cigarette you suction will increase your blood pressure. So stop smoking to restore blood pressure to normal. People who quit smoking, at any age, also can usually live longer.

7. Reduce the Intake the Caffeine

The role of caffeine against blood pressure remains unclear. Caffeine can raise your blood pressure up to as much as 10 mm Hg in those rare consume. But there is only very little effect on the blood pressure of people who indeed coffee drinkers.

To see if caffeine raises your blood pressure, try to check Your blood tension within 30 minutes after drinking caffeinated beverages. If Your blood tension increased 5-10 mm Hg, blood pressure You may indeed sensitive to caffeine.

8. Reduce Stress for How to Prevent High Blood

Chronic stress is one of the main causes of high blood. Stress that occasionally appear too dangerous if you responded with indiscriminate eating, drinking, or smoking. Take the time to think of anything that makes you stress, might work, family problems, financial, or disease.

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