Top 10 Ways To Control Blood Pressure

Blood pressure can be a vital factor for slowing down your active life with long term consequences. While many of us are aware of the hazards of high blood pressure, low blood pressure is equally prevalent and dangerous. You should be very careful while tackling such situation and be certain to consult a doctor. But here we have some of the simple tips for controlling blood pressure without use of medication. Here we have 10 ways for you to control your blood pressure.

10. Lemon water and Garlic

Before having breakfast squeeze a lemon into a 12 ounce glass of spring water 30 minutes before you have your first food of the day. It helps in proper digestion of the food so that what you eat shows in your health and also lemon being an all round tonic it has numerous health benefits. Garlic along with many health benefits also helps to stabilize the blood pressure and ginseng  tea stimulates the circulatory and adrenal system. Along with a comfortable portion of sleep, these help your body boost itself in a perfectly natural and safe manner.

9. Control Your Drinks

Alcohol can be both good and bad for your health. In small amount it can reduce blood pressure but it can turn ugly if you drink too much. Generally one drink a day should be more than necessary. If you do not drink then starting now is bad idea if you think it helps because in the long run it comes with huge consequences. Manage your alcohol consumption and do not binge. If you are a heavy drinker the sudden drop is also not very healthy. Ask supervision from your doctor regarding a safer option.

8. Include Dairy

Avoid fat but include low fat dairy products in your regular diet. Daily two to three servings a day can be a big help in boosting you health and living. Also add nuts, seeds, and legumes into your diet. They are a good source of protein and considered good health food too.

7. Beef and Brown Rice

For those suffering from low blood-pressure, 6 ounces of lean chemical free beef and brown rice of dinner is a very healthy and yummy dinner. Lean beef being a very good source of protein and brown rice, a good source of carbohydrates also being a natural detoxifier. Drinking 12 ounce full of pineapple juice which is high in bioflavonoids which strengthens the blood vessels and hypes the metabolism. Remember not to over consume the beef.

6. Meditate

Meditation is a great way to concentrate on your breathing and thus is essential once a day. It vitalizes your body and mind. Concentrate on inhaling slowly for 3 to 5 seconds and hold your breath for 3 seconds then exhale slowly. It can be also done while walking which is beneficial of healthy food flow. Take a brisk walk for 20 minutes a day if possible.

5. Think about Sodium

Sodium intake can vary on your condition, if you have high blood pressure then by all means limit your salt intake to 2,400 milligrams a day. Also you have to avoid processed food and resort to fresh foods that automatically replenish your need for sodium. It can be very risky if gambled upon so be very careful and consult your doctor for further inquiry.

4. Switch to Fresh Food

Remove  a chunk of meat from your diet and switch to whole grains.  Also tend to avoid junk foods and fried foods high in cholesterol. Caffeine is also another reason among these that slow down your adrenal system which slows down you whole body so it is best to go healthy by going green and eating fresh fruits and vegetables.

3. Sleep well

Tossing and turning at night may raise your blood pressure. A study at Broussais Hospital in Paris found that poor sleep leads to hypertension. Those who have nightmares often, toss and turn in their sleep have high blood pressure. A dose of melatonin can reduce the blood pressure which is a natural hormone. Have a proper sleeping routine, do not oversleep or under-sleep as it may cause you later

2. Watch the scale

Maintaining your weight is a determining factor for blood pressure. The more the weight is, the higher will be the blood pressure, work out eat healthy and watch the scale. Overweight and underweight, both lead to blood pressure problems. Another thing is watch you waistline as well.  Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm). Women are at risk if their waist measurement is greater than 35 inches (89 cm). Asian men are at risk if their waist measurement is greater than 36 inches (91 cm). Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).

1. Exercise

Get yourself off the couch. Just because you have blood pressure does not mean your’e sick, it is more of a reason to stay healthy due to it. Run 30 minutes on a regular basis. It helps reduce blood pressure but do not over-do it. Check you BP during your work-out schedule and consult the doctor on the suitable gym routine. Also get a chiropractic adjustment once a week during your 30-day program. Misaligned joints, bones and muscles are often at the roots of many of the body’s health issues, including  blood pressure and fatigue.

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