How to control blood pressure without medication

Kwame Yandah
Written by Kwame Yandah on

How to control blood pressure without medication

Heart complication is something that deserves the utmost attention from every individual. High blood pressure is one of the major causes of heart disease. Controlling your blood pressure is very important to your general well-being.

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Here are 8 lifestyle changes that can help you control your blood pressure without resorting to medication.

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Exercise regularly

Regular exercise

Engaging in regular physical activity is one of the best ways to ensure your blood pressure is at a safe level. Exercising for just thirty minutes every day can greatly boost the chances of lowering your blood pressure.

Brisk walking, jogging, cycling and swimming are a few examples of exercises that are recommendeded for people with high blood pressure.

Healthy eating

Healthy eating

What you eat plays a vital role in determining the quality of your overall health. Eating a healthy diet not only improves your general health but also helps control your blood pressure. Many local Ghanaian foods (jollof rice, fried rice, palava sauce, palmnut soup, etc.) contain high amounts of fats, and should be eaten in moderation.

Eating low-fat dairy products, fruits and vegetables is highly recommended by medical experts for anyone trying to lower their blood pressure. Locally available foods that can help manage blood pressure include salmon, mangoes, bell peppers, dark chocolate, watermelon and sweet potatoes.

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Reduce salt intake

Reduce salt intake

Any reduction of sodium in your diet no matter how small is good news when it comes to lowering your blood pressure. Consuming too much salt increases the likelihood of your blood pressure going up, that is why doctors always advise patients with heart complications to reduce the amount of salt they consume.

Local Ghanaian foods like koobi, salted pork feet, salted beef/mutton, momoni, kako, have high amounts of sodium and should be avoided.

Aside from reducing the amount of salt you put in your food, another way of reducing the sodium content in your diet is by cutting down on your consumption of processed foods.

Cut down on alcohol consumption

Excessive alcohol intake is a contributory factor to high blood pressure. Reducing the amount of alcohol you consume a day is a must if the goal is to lower your blood pressure.

Cut down on drugs or alcohol intake

Quit smoking

One of the numerous side effects of smoking is that it increases your blood pressure. Research has shown that smokers are more susceptible to heart complications than non-smokers.

Quitting smoking will have a massive impact on lowering your blood pressure, as well as improve your general health.

Getting enough sleep

Have enough rest

Having a good night’s sleep plays a vital role in keeping you healthy. Lack of adequate sleep especially for a prolonged period can cause your blood pressure to increase. Sleep deprivation is harmful to your general well-being, so always make it a point to get at least six hours of sleep daily.

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Manage stress levels

Manage stress levels

Chronic stress is one of the most common causes of high blood pressure. Reducing your stress level is one of the best ways you can lower your blood pressure. Identify the stress-causing factors in your life, and explore measures to help reduce the effect it has on you.

Some tips to help reduce your stress level include managing the amount of workload you put on yourself, making time for relaxation, and avoiding the things that trigger your stress among others.

Regular blood pressure checks

Regular blood pressure checks

Monitoring your blood pressure regularly at home helps you know whether you are making progress or the condition is getting worse. Home monitoring devices are now very common on the market. Get yourself one and keep regular tabs on the state of your blood pressure.

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