How to lower blood pressure naturally without medication?

High blood pressure can cause heart attack, stroke, heart failure and memory loss. There are several ways to naturally lower blood pressure, which you can easily apply.

High blood pressure is a dangerous cardiovascular disease known as a “silent killer” because the overall progression of the disease usually occurs silently without symptoms.

Hypertension (or hypertension) is a chronic condition when the pressure of blood on the walls of arteries increases. Elevated blood pressure causes more pressure on the heart (increases the burden on the heart) and is the cause of many serious cardiovascular complications such as: stroke, heart failure, coronary heart disease,, myocardial infarction heart,…

So, let’s learn some natural ways to lower blood pressure , which you can easily apply at home. How to lower blood pressure quickly and safely at home? 1. Exercise daily to combat hypertension

Exercise is very effective to prevent hypertension, so maintaining regular exercise is extremely important.

“Set goals for daily exercise – Philippa Hobson, senior nurse at BHF, said – be it walking, jogging, cycling, swimming, gardening, walking dogs go for a walk, about 10 minutes or more. ” 2. Keep a reasonable weight to reduce blood pressure to normal levels

Also according to BHF, for overweight people, losing weight is sometimes all they need to be able to lower blood pressure to normal levels. Slowly, one step at a time, exercise control of your daily diet with 30% of fruits and vegetables, and another 35% from starchy foods like bread, rice, potatoes, 15% dairy, 12% from meat, fish, eggs and legumes, only 8% for high fat or sugar foods. 3. Cut back on the salt in your diet to avoid hypertension

As recommended by the British Blood Pressure Association, the amount of salt you eat has a direct effect on your blood pressure. Salt makes your body hold water. If you eat too much salt, the excess water in your body will cause hypertension. So, the more salt you eat, the higher your blood pressure will be.

BHF recommendations include not using salt when cooking, adding food during meals and avoiding (or limiting) high salt foods like cheese, butter, some sauces (soy sauce and water). Particularly salty fish sauce).

Watch next: How To Reduce High Blood Pressure Naturally 4. Do not drink alcohol – effective way to lower blood pressure naturally

Too much alcohol can cause high blood pressure, so drink it slowly and little by little. BHF recommends a limit of three to four units a day for men, and two to three units a day for women (one beer contains about two to three units, and one glass of 250ml respectively with nearly 3 units) 5. Track the amount of caffeine you consume each day to avoid high blood pressure Experts point out that caffeine contributes to high blood pressure, but whether or not people with high blood pressure should drink it is still a controversial topic.

However, the official advice of the NHS is: drinking more than four cups of coffee a day can cause you to have high blood pressure. If you’re a fan of coffee, tea, or other caffeinated drinks, like colas and some energy-generating drinks, consider cutting back on quantity. It is good to drink tea and coffee as part of a balanced diet. However, it must be emphasized that these beverages should not be the main or only source of liquids. 6. Avoid stress – effective way to lower blood pressure

Stress is another known factor in high blood pressure. A recent study conducted by the American Physiological Association found that meditation can reduce heart anxiety and stress. “Our results show a clear reduction in anxiety during the first hour after meditation,” said Professor John J. Durocher from Michigan Technological University. “Participants also reduced the mechanical stress on arteries an hour later. This could help relieve stress for organs like the brain and kidneys, and help prevent diseases like high blood pressure.” “. 7. Blood pressure drops immediately after quitting

“Although smoking is not a direct cause of hypertension, it may increase the risk of fat deposits (plaque) inside arteries,” according to heart.org. This process causes increased blood pressure. According to a report on the Health News page, blood pressure drops almost immediately after stopping smoking. 8. Sleep more – effective way to reduce blood pressure

Although this has not been officially concluded, getting at least 6 hours of sleep a night is thought to help lower blood pressure. Sleep regulates stress hormones, keeps the nervous system healthy, and the body’s blood pressure drops while we are sleeping.

In the long run, a lack of sleep can affect the ability to regulate stress hormones, leading to high blood pressure.

Watch next: Everyday ways to lower your blood pressure

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