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23 Feb

11 ways to control blood pressure without at home without medicine


There is also a silent-killer other than diabetes, which is high blood pressure or hypertension. Hypertension is not so easily detectable because it has no as such significant symptoms from the beginning but ultimately it can lead a person to have severe heart disease and brain stroke if any preventive measure cannot be taken.


Blood Pressure is measured in mm/Hg unit that means millimeters in mercury. There are two numbers involved in the measurements.


  1. Systolic Blood Pressure: The top number denotes the pressure in your blood vessels when your heart beats.


  1. Diastolic Blood Pressure: The bottom number denotes the pressure in your blood vessels between the beats when your heart is resting.


The count for normal blood pressure equals to or, under 120/80 mm/Hg. Blood pressure that is higher than 120/80 for say, 130/90 or 130/80 s considered as an elevated blood pressure with a higher chance of developing hypertension.


It is true fact that once you develop high blood pressure and you are detected with hypertension you always need to be under medication as well as frequent checkups.


But, have you thought that the risk of developing high Blood Pressure or, reducing high blood pressure can be done by some lifestyle changing hacks?


Yes! Not only a regular High Blood Pressure lowering supplement, but you also need to be cautious regarding and maintain some things.


Here are 11 effective ways to reduce and control High Blood Pressure, have a look:


  1. Reduce Excess Stress:


Stress is such an aggregating factor playing a crucial role behind many physical and mental health hazards. Doctors are saying that Stress is becoming a pivotal cause for the Hypertension especially after the age of 40 for both in men and women. Stress affects the entire blood-circulation process in the body that develops an elevated blood pressure condition.


Stress is a recurring problem; you cannot cut down stress like body fat. Perhaps, you need to go through counseling for reducing stress if it is a chronic issue. Relaxation and stress-free life are two main keys for controlling Hypertension or High BP in your terms. So, first of all, go for a de-stressing session.


  1. Cut Down Consuming Sugar and Refined Carbohydrates:


This is even nutritionist-recommended fact that lowering the consumption of sugar and carbohydrates enhances the weight loss process and it lowers the blood pressure.

Studies have shown that both Low-carb diet and diet helps to reduce weight but it has been proven that a low-carb diet helps to reduce the blood pressure. Similarly, less consumption of sugar can be of great help for reducing high blood pressure.


  1. Eat More Potassium and Less Sodium:


The trick is to cut down the amount of salt in your daily intake and increase more potassium instead of that. But, if you have any kidney diseases, you should consult a doctor because increase potassium intake is not permitted for people with kidney disease. So, we are recommending a prior consultation with your doctor at first.



Now let’s see what potassium can do?  It reduces the effect of salt in your system and also eases tensions in your blood vessels.


There are so many food items with enriched potassium you can take:


  • Low-fat dairy food like milk and yogurt
  • Fish
  • Banana
  • Apricots
  • Avocado
  • Oranges
  • Potato
  • Sweet potato
  • Spinach
  • Tomato


Have these food items in your regular diet plan alone with cutting back on sodium. Your blood pressure count will have to be lesser.


There is one more thing and that is “being salt-sensitive”. Many people intake huge amount of salt but it doesn’t affect their BP even after age 40. So, if you are salt sensitive you should definitely think for a change.


  1. Eat Less Processed Foods:


Okay!  Now you are thinking about how processed food can contribute to an elevated BP! Well, here’s the thing. It’s again salt. Processed foods like processed meat, canned soup, pizza, chips and other processed snacks contain more salts than the homemade food. So, such processed foods have an indirect effect on increasing your blood pressure. You need to decide when you should control.


Try to have healthy foods like foods that contain high protein e.g. fish (salmon, tuna), eggs, chicken breast, kidney beans, lentils, nuts, peanut butter, legumes, and chickpeas. Even suppose you didn’t get any high blood pressure. But consuming high protein healthy food lowers the risk of high blood pressure.


  1. Stop Smoking and Reduce Alcohol Consumption:


Quitting smoking does have a positive impact on your all-around health. Do you know smoking has both temporary and long-term effect on increasing your blood pressure? Temporarily your heart rate and blood pressure can be increased by smoking. But, in the long run, if you are a chain smoker or continue smoking, your blood vessels are damaged and it causes inflammation and narrowing of arteries and ultimately you are having hypertension. So, for the sake of a healthy heart and lungs stop smoking from today.


Like smoking, alcohol consumption can affect your blood pressure level. It has been proved that 10ml of alcohol can increase blood pressure by 1 mm Hg.  We will recommend reducing alcohol consumption if want to have a control on your blood pressure level. 


  1. Cutting Back on Caffeine:


On a temporary note, caffeine increases blood person even you are a healthy person but it lasts for 45 to 60 minutes. So, those who are having high blood pressure levels are advised to reduce caffeine to control blood pressure. Especially if you are sensitive to caffeine you definitely should think back before having a 2nd or, 3rd cup of coffee.


  1. Must Have a Sound Sleep: People who are sleep-deprived and suffering from insomnia (especially after age 35 or 40), tend to develop high blood pressure than the people who have sound sleep at night. You need to look for a solution. Sleeping pills are not the solution. You need to find out the reason for being sleep-deprived. You have to cure it from the route. You can go for medical help, counseling to retrieve a sound sleep at night.



  1. Lose Weight if you’re Overweight: Well it is known to all that obesity is the reason behind so many health-hazards including High BP. Overweight people tend to catch higher blood pressure levels. So, go for yoga, exercises and daily workout along with maintaining a balanced diet plan.


  1. Take BP Lowering Supplements:


Obviously on doctor’s permission and prescription take the following BP lowering supplements:

  • Omega 3 polyunsaturated fatty acid
  • Whey protein
  • Magnesium
  • Coenzyme Q-10
  • Citrulline


  1. Try These Medicinal Herbs:


Here is a list of medicinal herbs scientifically proven as very effective for lowering Blood Pressure. You can definitely try these:


  • Black bean
  • Celery juice
  • Ginger root
  • Indian Plantago
  • Sesame oil
  • Tomato extract
  • Green tea
  • Maritime pine bark



Try to follow all these bits of advice according to your needs and requirements simultaneously with prior medical consultation.