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Natural ways to lower blood pressure without medication

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Is it possible to lower blood pressure without medicines? The answer is YES.  Since rise in blood pressure is a consequence of inappropriate lifestyle and food habits, it can also be brought down by modifying those two aspects.  Let’s have a look at those beautiful, healthy, natural, and absolutely drug free remedies for lowering blood pressure.

1.Get on to Walking

It’s a fact that walking lowers your blood pressure. Compel and motivate yourself to wear on your walking shoes and get on it for at least 30 minutes a day. The whole idea of walking is also to lose weight.

2.Practise Breathing

This is an excellent approach to de-stressing your body. Breathe in and breathe out for at least 10 minutes after getting up from bed.

3.Asanas/Yoga postures to Lower Blood Pressure

Practise these yoga therapies only under the guidance of a yoga trainer, viz. Parvatasana (the hill or mountain pose), Ujjayi (victory breathing) and Apanasana (downward breathing pose). Some more postures that are also beneficial for lowering high blood pressure are Baddhakonasana, Upavista Konasana and Virasana,

4.Cut Down Salt

Salt increases blood pressure and therefore it is strongly recommended to cut down sodium intake as much as possible. Stop adding extra salt after your food has been cooked. You have to stop eating fried foods, like French fries, processed and preserved foods that are loaded with sodium.

5.Increase Potassium

Potassium regularizes salt balance of your body and so your low blood pressure diet must comprise of potassium rich foods. White beans, green leafy vegetables like spinach and kale, bananas, sweet potatoes, dried apricots, avocadoes, mushroom and fish (mackerel, tuna, herring, etc) must be present in your dish.

6.Say No to Cholesterol Rich Foods

Your cooking oil must be absolutely cholesterol free. No compromise should be made here. You can opt for olive oil, sunflower oil for day-to-day cooking. Egg yolk, red meat, butter, shrimps, caviar, shellfish, processed meat like sausages and fast foods are just NO for you.

7.Substitute Complex Carbohydrates

Get rid of foods rich in simple carbs- sweets, chocolates, cakes, cookies, pasta, white bread, white rice, corn, and other types of white flour rich foods. Have healthy carbohydrates in moderation in your breakfast. It could be oats, muesli and a slice of brown bread.

8.Ease on omega 3, protein and fibre

A diet rich in omega-3 fatty acids and fibre essentially bring down blood pressure. Have baked fishes like salmon, tuna, etc, include heart friendly nuts (walnuts, peanuts) and eat loads of fruits containing fibres (guava and apples).

9.Cut caffeine, nicotine, alcohol and go herbal

Stressed out at work, so the probable solutions are – going on a smoke break, sipping 2-3 cuppas of tea and coffee, aren’t they? We say, stop doing that. You can have decaf coffee and relax with herbal tea, of which green tea is the best. Last but not the least, you need to stop binge drinking.

10.Relax, de-stress and stay happy

You have to lead a tension free life to control your high blood pressure. Manage your work pressure; find out time for your kids, family and friends to stay happy. Happiness and laughter contribute a lot to good heart health.

If you observe slight rise in your blood pressure, make sure you incorporate these changes in your lifestyle immediately to avoid further elevation. Keep monitoring it. You don’t need to resort to medicines if you are committed towards your health and religiously follow the much needed changes explained here.

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Written by: Saptakee sengupta
Date last updated: January 04, 2015