Hypertension: How to Lower Blood Pressure without Medications

complications of hypertension

Complications of high blood pressure (hypertension)

Hypertension is a condition commonly caused by poor lifestyle choices. Although genetics play a role, the condition can be prevented by modifications to our lifestyle. According to a Harvard study, more than 15 percent of deaths in the United States are attributed to uncontrolled hypertension. It can lead to various diseases such as stroke, heart attack and even aneurysm.

Surprisingly, the American Heart Association, said almost 30 percent of Americans are not aware of their condition. It is important that you are aware of your baseline BP and to have your pressure checked regularly in order for you to become aware of your condition. The earlier the intervention, the more managed the condition will be.

As mentioned previously, poor lifestyle choices are the main culprit of hypertension. Therefore, the best way to deal with the condition is the modify your lifestyle. Maintenance medications may be given, but still, you need to lead a healthy life in order to control high blood pressure.

Walk and move around

Inactivity and a sedentary lifestyle can definitely lead to various illnesses. Our body, particularly our heart, will benefit from a 20-minute cardio three times a week. Brisk walking can significantly lower systolic and diastolic pressures to 8 mmHg and 6 mmHg respectively. This can be achieved by a simple walk in the park, taking the stairs instead of the elevator or walking home. Start with these simple tasks, then gradually increase the duration and the speed of progression. Exercising can also help you lose weight since being overweight can also contribute to hypertension.

Ask Help for Snoring

Not many people know this, but those who suffer from sleep apnea has a high tendency of suffering from hypertension as well. According to a University of Alabama study, 50% of sleep apnea sufferers have hypertension. This is because sleep apnea can lead to an increase in aldosterone, which can also cause the blood pressure to rise.

Load on Potassium and Less on Salt

Salt is known to cause high blood pressure, especially for those who have salt-sensitive hypertension. Instead of using salt in food, season them with herbs and spices instead. Avoid eating processed foods as well as they contain high amount of sodium. Meanwhile, potassium can significantly lower blood pressure. Eat more potassium-rich foods such as potatoes, bananas, sweet potatoes, prunes, raisins, cantaloupes, kidney beans and peas.

Avoid Smoking, Alcohol and Caffeine

Sadly for smokers and alcohol drinkers, you have no choice but to avoid them. Avoid secondhand smoking too. Light drinking is allowed and can actually lower blood pressure compared to not drinking at all. Stay away from caffeine as well, such as coffee and cola beverages. Although some tea also contains caffeine as well, hibiscus tea is recommended to lower hypertension.

Keeping everything in moderation is the key to controlling hypertension. This includes working within the normal office hours. Avoid rendering too much overtime. Learn relaxation and breathing techniques that work for you. It can easily keep you calm in times of overwhelming stress ad anxiety.

Photo credit:By Mikael Häggström.When using this image in external works, it may be cited as follows:Häggström, Mikael. “Medical gallery of Mikael Häggström 2014”. Wikiversity Journal of Medicine 1 (2). DOI:10.15347/wjm/2014.008. ISSN 20018762. (All used images are in public domain.) [Public domain], via Wikimedia Commons

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