We are angry. We don’t eat right. We get too little sleep. We rarely exercise. No wonder why millions suffer from high blood pressure. Isn’t it time we did something about it? Well, you can – naturally and without medication. Don’t believe it?

A plethora of health problems can happen with high blood pressure. The main thing, though, is that the higher the pressure, the more strain is applied on your heart and blood vessels. Eventually, as time progresses, your risk of a heart attack or stroke intensifies. Also, over time, you can develop heart and kidney disease and even some forms of dementia. Get it checked, keep it under control, and change your life.

Here are nine ways on how to control high blood pressure naturally and without medication:

1. Reduce Caffeine Intake

Who doesn’t love a cup of joe first thing in the morning? And then when you get to the office. And then at lunch. And then after lunch. And then at two o’clock. And then one after dinner? Seriously, we drink too much coffee!

While this hot black liquid is delicious, it might be contributing to your high blood pressure. Indeed, studies keep flip-flopping on whether coffee is good or bad for you, but common sense dictates that one or two cups a day should suffice and not turn you into Cosmo Kramer who received a lifetime supply of java as part of a lawsuit.

2. Be More Active

These days, standing up has metastasized into an extreme sport. All we want to do is sit down, despite doing it all day and all night long. It turns out, however, that a sedentary lifestyle is horrific for you and your blood pressure.

Therefore, it would be wise to try to move your body, stretch those muscles, and bring up that heart rate. This is even more crucial if you have high blood pressure and want to control it to the best of your ability. Even if it is a nightly stroll after dinner, it is still better than doing nothing at all.

3. Overweight? Shed Some Pounds

This ties into the previous point. Being overweight is one of the biggest contributors to high blood pressure. For the most part, you likely added pounds because you ate too many fatty foods, exercised very little, and maintained an unhealthy lifestyle.

A better diet is one of the best ways on how to control high blood pressure. It is time to change that behaviour as soon as possible, even if it just for your blood pressure. If you are able to lower it, then you can celebrate with a double cheeseburger, onion rings, a large soda, and a banana split ice cream – but only once!

4. Change Your Diet

When health experts recommend changing your diet, they don’t just mean cut out fried foods and soda pop. They are suggesting a whole host of adjustments that can not only lower your blood pressure and cholesterol but can also change your life for the better.

Here are things you should do:

  • Reduce your sugar consumption by quitting soda, drinking more water, and cutting out sweets.
  • Eat more calcium- and potassium-rich foods.
  • Minimize your salt intake by not adding any additional salt to your food.
  • Drink fewer amounts of alcohol.
  • Buy less processed foods.
  • Incorporate more high protein foods into your meals (fish, chickpeas, poultry, or peanut butter.

Indeed, potato chips and ice cream have very little protein, unless you eat dozens of bags and buckets throughout your day!

5. Test Medicinal Herbs

For centuries and across multiple cultures, herbal medicines have been used to treat common ailments we suffer from today. When it comes to your blood pressure, medicinal herbs will work, just be sure to check with your health care provider or pharmacist first.

That said, here are some medicinal herbs to try out today:

  • Ginger root
  • Sesame oil
  • Tomato extract
  • Celery juice
  • Black bean

Medicinal herbs are great ways on how to control high blood pressure. In fact, you may have been adding these to your diet without even knowing.

6. Drink Some Soy Beverage

There is a negative connotation brewing when it comes to soy consumption. Yes, too much soy consumption is bad for you, but there are many positive elements to it when you imbibe it in moderation. Drinking one cup a day can naturally lower your blood pressure and cholesterol.

7. Manage Your Stress Better

We are stressed out more than ever before, despite life being superior to the way it was 50 years ago.

But if you feel that you are constantly angry, upset, or sad by this thing called life, then you should try to incorporate a few coping mechanisms into your daily routine, which will prove effective almost immediately, whether you’re at the office or in your home.

Here are a few suggestions:

  • Breathe more, even when you’re not feeling overwhelmed.
  • Try meditation when you have a moment of downtime.
  • Do yoga in your spare time.
  • Go for a walk in nature and take in what the planet has to offer.
  • Be grateful for what you have in life, even when everything is getting you down.

These are really powerful techniques to be a part of your everyday routine, even when you’re not stressed by every curveball, knuckleball, and hardball that the universe throws in your direction.

8. Smoker? Quit the Bad Habit

Did you hear? Cigarettes will kill you. Despite the millions of public service announcements, countless pieces of legislation, and the negative social stigma, there are still plenty of people who smoke cigarettes. Why? Well, for one, the addiction is hard to kick. Second, they might just enjoy it.

Unfortunately, in addition to the myriad of other health consequences, cigarette smoking is horrific for your blood pressure. It can jack it up to astronomical levels.

So, quit before your blood pressure levels get worse.

9. Monitor Your Blood Pressure

Lastly, it would be a good idea to monitor your blood pressure. This can be done at your doctor’s office, at your local pharmacy, with an at-home blood pressure reader, or even on a mobile application.

Here are a few things to remember:

  • Don’t smoke, drink coffee, go exercising, or consume alcohol one hour before reading.
  • Do the test in a quiet and comfortable place.
  • Follow the steps.
  • Make it a routine, not an anomaly.

This will keep your mind at ease and not require you to guess if it is too high or just right until your next doctor’s appointment.

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