8 Ways to Reduce High Blood Pressure Without Drugs

High blood pressure or hypertension is a condition where the force of the blood against the walls of arteries increases causing them to become stiff and narrow. This causes high blood pressure. Hypertension is a leading cause of heart attack, stroke, kidney failure, and other cardiovascular diseases.

High blood pressure (hypertension) occurs when the force exerted by the heart against the artery wall exceeds the natural elasticity of the arteries. When this happens, the artery becomes stiffer than normal and the amount of blood pumped by the heart is reduced.

Hypertension is the leading risk factor for stroke, coronary heart disease, congestive heart failure, peripheral vascular disease, renal disease, and dementia. Over half of people over 40 years old have high blood pressure.

High Blood Pressure

A person’s blood pressure rises when he or she exercises, gets angry, eats salty foods, drinks alcohol, smokes cigarettes, or takes certain medications.

Adults who have high blood pressure should try to lower their blood pressure to below 140/90 mm Hg.

There are three types of hypertension: primary, secondary, and gestational. Primary hypertension is not caused by any specific condition. Secondary hypertension is associated with kidney problems, thyroid disorders, diabetes mellitus, liver problems, adrenal gland problems, or Cushing’s syndrome. Gestational hypertension is linked with pregnancy.

If left untreated, high blood pressure can lead to heart attack, heart failure, stroke, kidney damage, blindness, and even death.

Symptoms of High Blood Pressure

Headaches

The first symptom of high blood pressure is often headaches. Sometimes these headaches are caused by sinus problems that make their way to the brain. Other times they are caused by migraines. A headache is the body’s way of telling you something is wrong. If you have ever had a migraine before, you know how intense and debilitating it can be.

Dizziness

Dizziness occurs when the blood vessels in your head become narrow and restricted. When blood flows through narrowed arteries, it causes dizziness. Dizziness is not a sign of high blood pressure; however, it may be a warning sign that you need to take action now.

Nausea

Nausea is the feeling of being sick to your stomach. It is often accompanied by vomiting. Vomiting is a natural reaction to nausea. If you feel nauseous, do not eat anything. Your body will tell you what to do.

Fatigue

Fatigue is the lack of energy. It is a common symptom of many illnesses including high blood pressure. You might feel tired after working out or playing sports. If you feel fatigued, stop whatever you’re doing and rest.

Shortness of breath

Shortness of breath is a symptom of high blood pressure. It happens when your heart cannot pump enough oxygenated blood around your body. As a result, your lungs fill with air causing shortness of breath.

Chest pain

Chest pains are a symptom of high blood pressure. They are generally felt in the chest area. They could be caused by indigestion, anxiety, or even a heart attack. You should go to the emergency room if you experience any kind of chest pain.

Heart palpitations

Heart palpitations are irregular beats in the heart. Palpitation means rapid beating. These beats can occur at random intervals or at regular intervals. If they happen regularly, you might want to get them checked out by a medical professional.

How to Reduce High Blood Pressure Without Drugs?

There are several ways to reduce high blood pressure without using drugs. Some natural remedies include drinking coffee, exercising regularly, reducing salt intake, and cutting down on alcohol consumption. The 8 Ways to Reduce High Blood pressure Without Using Drugs are discussed below.

  • Avoid Sugar
  • Eat More Fruits & Veggies
  • Don’t Drink Alcohol
  • Exercise Regularly
  • Stop Smoking
  • Cut Back On Salt
  • Control Your Weight
  • Get Enough Sleep

Avoid Sugar

Sugar is one of the worst foods you could eat if you have high blood pressure. Sugars cause spikes in blood sugar levels which makes blood vessels constrict, causing hypertension (high blood pressure). Foods that are high in sugar include candy, soda, cake, cookies, and ice cream. If you find yourself craving sweets, try making healthier choices instead. Try eating fruits, vegetables, nuts, seeds, legumes, whole grains, and lean meats. Stay away from processed food products and sugary drinks.

Eat More Fruits & Veggies

Fruits and veggies are packed with fiber, vitamins, and minerals that help lower blood pressure naturally. Fiber helps keep your digestive system clean, while vitamin C and A may aid in lowering blood pressure. Eating at least five servings of fruit and three servings of veggies each day is recommended. You can add some extra flavor to your meals by adding fresh herbs like basil, cilantro, oregano, parsley, rosemary, thyme, and chives.

Don’t Drink Alcohol

Alcohol causes dehydration due to its diuretic effects. Dehydration lowers blood pressure. Instead, drink plenty of water throughout the day. Water helps flush toxins out of the body, keeping your organs functioning properly.

Exercise Regularly

Exercise not only keeps your heart strong but also lowers blood pressure. Moderate exercise such as brisk walking, jogging, swimming, or dancing for 30 minutes per day is ideal. Make sure to get enough sleep, avoid caffeine, and eat healthy foods before exercising.

Stop Smoking

Smoking cigarettes increases blood pressure. Quitting smoking reduces your risk of developing high blood pressure. If you can’t stop completely, then cut down on how much you smoke. Cutting back gradually over time will allow your body to adjust to quitting.

Cut Back On Salt

Salt raises blood pressure by increasing fluid retention. Limit salt intake to no more than 1 teaspoon per serving. Use low-sodium options when possible. Look for products labeled “no added sodium” or “low sodium.”

Control Your Weight

Being overweight puts excess strain on your heart. Excess weight also puts increased strain on your circulatory system. Losing even 5 pounds can significantly reduce your chances of having high blood pressure. Aim to maintain a healthy weight. If you need to gain weight, do so slowly and steadily.

Get Enough Sleep

Getting adequate rest is necessary for good health. Lack of sleep can lead to fatigue, irritability, poor concentration, memory loss, and depression. These symptoms can increase blood pressure. Try going to bed earlier and waking up later to give your body additional hours of sleep.

FAQs

What are the most common symptoms of High Blood Pressure?

Headache is one of the earliest symptoms of high blood pressure. Sinuses may be responsible for some headaches. Migraine headaches are often triggered by stress, lack of sleep, dehydration, and hormonal changes. A headache is the body’s way of telling you something is wrong.

What is the normal Blood Pressure of a healthy person?

The ideal blood pressure of a human body is between 90/60mmHg and 120/80mmHg. High BP is considered to be 140/90 mm Hg or higher.

Does drinking water help lower blood pressure?

Drinking water helps keep our body hydrated, which contributes to lower blood pressure. In fact, if you drink enough water, you may notice that your blood pressure decreases. Drinking about 2 liters of water per day (8 cups) is recommended. If you prefer not to drink plain water, try adding slices of lemon, cucumber, mint, ginger, or any fruit juice to make your water taste better.

Does walking lower blood pressure immediately?

Exercise helps lower blood pressure, especially when combined with proper nutrition. Try walking at least 30 minutes per day, 5 days a week. Walking is good exercise, but you can also do yoga, run, swim, jump rope, dance, or do anything else that gets your heart pumping.

Summary

High blood pressure (hypertension) is a condition where blood pressure is higher than normal. If left untreated, high blood pressure can cause serious health problems such as stroke or heart attack. Hypertension affects over 20% of adults worldwide.

Hypertension is the leading risk factor for cardiovascular disease and stroke. There are several ways to lower your blood pressure naturally.

High blood pressure is caused by a combination of genetic and lifestyle influences. The most important factor is age. People who begin having hypertension at younger ages are more likely to develop serious complications later in life.

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