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Hypertension is a silent killer and if left untreated, can lead to complications like heart disease, stroke, and others.
If
your doctor has diagnosed you with hypertension, you may be on medication but
changing your lifestyle can reduce the need for drugs.
These
are 8 natural ways to control your blood pressure:
Reduce your salt intake
To decrease your salt intake, consider reducing the amount of
salt in your cooking and enhance the taste with herbs and spices instead.
Also, reduce the intake of processed foods because they
contain a lot of salt.
Eat healthy
Your blood pressure can be lowered considerably if you reduce
foods rich in saturated fats and cholesterol. Instead eat foods like fruits,
vegetables, and whole grains.
Stay away from nicotine and second-hand smoke
Smoking can raise your blood pressure. Also, inhaling smoke from
others can also increase your risk of hypertension and other diseases.
Exercise regularly
It has been proven that exercise of about 30 minutes at least 3
times a week can reduce your blood pressure. Discuss developing an exercise
routine with your doctor.
Lose weight
Being obese or overweight can increase your risk of
hypertension. To calculate your ideal weight for your height, check your body mass index (BMI). Weight loss can
reduce your blood pressure and make your medication more effective.
Reduce your alcohol intake
Intake of excessive amounts of alcohol can increase your blood
pressure. Slowly reduce your alcohol intake. The recommended amount is a
drink a day for women and men older than 65 or two a day for men 65 years and
younger.
Manage your stress
Stress can really shoot up your blood pressure. Identify
areas of stress in your life and see if you can
reduce them. Also, consider talking to a specialist if you can't control your
stress levels for help on dealing with stress.
Take your blood pressure readings regularly
Monitoring your blood pressure regularly is very important and
more so, if you are hypertensive. Talk to your doctor about recommending a blood
pressure monitor you can use at home. It is recommended to keep a notebook
where you can write your blood pressure readings you have taken at home.
When you visit your doctor for your regular check-up, your pressure
readings can help to know if your medication is working.
