After being diagnosed with high blood pressure or hypertension, your doctor may suggest you take medication to lower your blood pressure. Some of those medications have unwanted side effects and are expensive, and once you stop taking them there are no residual benefits. The tips in this article will help you reduce your blood pressure and avoid hypertension and the other side effects without taking medication. By changing your diet and your lifestyle, you can easily lower your blood pressure and avoid taking medication or at least lower your dosage.
Breakfast. Have steel cut oatmeal with bananas on top. Make sure the oatmeal is steel cut, without any added sugars or flavors. The oatmeal has magnesium, which lowers blood pressure, and the bananas sweep your systems clean with their high potassium level.
Lunch. In the middle of the day, skip iceberg lettuce in favor of dark leafy spinach, which is a great source of iron and potassium. The iron helps your blood to work more efficiently while carrying oxygen. The potassium lowers blood pressure.
Dinner. For dinner, eat plenty of steamed vegetables. Broccoli is a great choice, because it is packed with vitamins that fight cancer and reduce blood pressure. Studies show that eating a clove of garlic per day lowers hypertension without medication.
Read Labels. When you’re shopping for food, look at the labels. Avoid buying foods that have a lot of sodium listed on the labels. Check EVERYTHING, even desserts, for various types of sodium. Processed foods that don’t taste salty often are made with sodium to preserve them and increase their shelf life. Avoid hidden sodium and you will reduce your hypertension without any medication.
Meditate. Set aside at least ten minutes per day as quiet time. Clear your mind of all thoughts and focus on taking long deep breath. Doing this regularly will lower your blood pressure.
Exercise. Try to find time to squeeze in several ten-minute walks each day. Even if you don’t have time to hit the gym for a long workout, studies show that several short bursts of exercise throughout the day are still beneficial for reducing blood pressure and maintaining a healthy weight.
Yoga. In addition to a great workout, yoga lowers blood pressure and helps you avoid taking medications for hypertension. The combination of gentle exercise and mental focus calms the nerves.
Stress. Look at your life. Reduce the number of stressful people and stressful situations in your life and your blood pressure will go down too. Also, adjust your reactions to stressful situations.
Pets. Consider getting a pet. If you already have a pet, spend some time each day just playing with your pet. Studies show that this activity lowers blood pressure.
By making a few simple changes in your diet and lifestyle you can avoid taking hypertension medications and live an overall healthier life. As you’re making these changes keep track of your efforts in a diary. When you check in with your doctor let them know what you’ve done to reduce your blood pressure. Hopefully you will be able to avoid medication. Remember – don’t change or stop your medication without your doctor’s advice.