Regular  no blood pressure is important to the entire health and disastrous health conditions such as heart disease, stroke and kidney injuries. Hypertension or high blood pressure develops silently and therefore lifestyle changes are critical in long term health.  


This ultimate resource will touch upon five evidence-based secrets to healthy blood pressure without medications. Be it in avoiding or treating hypertension, these tips will guide you to maintain the healthiest cardiovascular system ever.  


 What Is so Important About Healthy Blood Pressure?  


Blood pressure is a strength of the blood on the walls of the arteries. Its normal reading is 120/80 mmHg with regular high readings ( 130/80 mmHg and above ) resulting in hypertension. High blood pressure not controlled causes the heart to work at high pressure and weaken the blood vessels and leaves one at higher risk of developing life threatening conditions.  



Healthy habits are also one of the available methods to minimize blood pressure naturally, decreasing the need in drugs. So what are the five best strategies? Let us find out.  


 1. Eating Heart-Healthy foods (DASH Diet)  


 What is DASH Diet?  


The Dietary Approaches to Stop Hypertension (DASH) is an evidence based dietary program to reduce blood pressure. It emphasizes:  


Fruits and vegetables (with potassium, magnesium and fibers)  


Whole grains (oats and brown rice and quinoa)  


Lean meat products (fish, poultry, beans)  


Low fat dairy ( yogurt, skim milk )  


N uts and seeds ( almonds, flaxseeds)  


Low salt, sugar and saturated fat  



 Key Benefits:  


Lowers the amount of sodium (using too much salt raises blood pressure)  


Increases potassium (Moderates the sodium effects)  


Enhances artery functioning (ameliorates the circulation of blood)  


 Food to Avoid:  


Refined food (chips, canned soups, meats in deli logs)  


Soda, energy drink  


Red meat and dairy (high fat)  


Pro Tip: Take aim 12 to 2,300 mg of sodium a day (preferably 1,500 mg in case you have high blood pressure).  



 2. Perform cardiovascular regular exercises.  


 Exercise and its Effect on Blood Pressure  


Exercises make the heart strong, so that it can pump blood in a better and healthier way. This provides a relief to arteries.  


 Top Five Exercises to Fight Blood Pressure:  


Aerobic activities (walking, jogging, cycling, swimming)- at least 30 mins/daily, 5 times in a week  


- Weight training (lifting weights, resistance bands) 2 times/week  


Yoga and stretching (stress, improve circulation)  


 Advantages of routine workout:  


Reduces systolic BP by 5-8mm Hg  


Decreases stiffness in the arteries  


Assists in keeping a good weight  



Pro Tip: Take it easy when you are exercising and a simple 10-minute walk every day can work wonders!  



 3. Cop with Stress  


 Connection Between Stress and Blood Pressure  


Chronic stress stimulates the secretion of cortisol and adrenaline that cause an increase in blood pressure temporarily. In the long run this may lead to high blood pressure.  


 Stress-Reduction Techniques:  


- Breathing exercises (5-10 minutes a day)  


Mindfulness and meditation (e.g. Headspace or Calm)  


- Progressive muscle relaxation ( relieves tension )  


Sufficient sleep (7-9 hours of sleep a night)  



 The advantages of Stress Management:  


Reduces the level of cortisol Similar Articles  


Enhances the heart rate variance  


Supports the emotional state  


Pro Tip: You can also experience guided meditation to better the quality of sleep before getting in bed.  


 4. Reduce the Use of Alcohol and Stop Smoking  


 The effect of Alcohol on Blood Pressure  


Moderate alcohol (1 drink/day in women and 2 in men) is potentially beneficial to the heart but high amounts lead to increased BP.  


More than 3 drinks/day has the capacity to raise blood pressures.  


When one engages in binge drinking, their arteries become damaged.  


 Hypertension and the Smoking Procurement  


Nicotine will shrink blood vessels causing the heart to struggle.  


How To Quit:  


Nicotine patch/gum  


Behavioral therapy  


- Support groups (e.g. Smokefree.gov)  


Pro Tip: Switch alcohol with teas or sparkling water with lemon.  


 5. Check Blood pressure and have regular check-ups  


 Why It Is Important to Monitor Regularly  


Individuals who suffer hypertension may have no signs of the condition. The home monitoring allows monitoring changes and identifying problems in time.  


 The Measurement of Blood Pressure:  


Use a proven house BP monitor  


Inspect simultaneously every day (morning and evening)  


Take five minutes of quiet sitting before giving measurement  


Refrain taking or smoking caffeine, exercising or smoking 30 min before  


 Indication of a Doctor:  


Sustained values of more than 130/80 mmHg  


Dizziness, headaches, or change in vision  


Can You Expect? Use a BP log and offer it to your physician.  


 

ProTips:  Pressure Natural Supplements  



You may use some supplements, though make sure to talk to your physician:  


Fatty acids Omega-3 (fish oil)  


- magnesium (vessels relax)  


- Garlic extract (potentially has a low BP lowering effect)  


- Natural diuretic effect hibiscus tea