How to lower blood pressure quickly without medication ..
How to lower blood pressure quickly We are all concerned about our blood pressure and, suffering from high blood pressure or hypertension, as well as low blood pressure or hypo tension, can have repercussions for our health. For this reason, we want to show you everything you need to know about blood pressure, including what is normal blood pressure.
What is blood pressure
Blood pressure or blood pressure is the force that blood exerts on the walls of the arteries .
These two values, the systolic and the diastolic, are used to measure blood pressure. If by measuring these values we have high blood pressure, or hypertension, it can pose a significant risk of suffering serious diseases such as heart attacks, stroke or kidney failure, among others.
On the other hand, when blood pressure is low, or hypo tension, it is not so dangerous for health but it also causes symptoms such as confusion, vertigo, fainting, dizziness, drowsiness and weakness.
What is normal blood pressure
In all blood pressure monitors, two values appear when measuring blood pressure: the first corresponds to the systolic or high pressure and the second to the diastolic or low. We can consider normal blood pressure when the values obtained range between 60/90 and 90/130 mm of mercury .
There are many causes that can cause hypertension, such as aging, stress or suffering from heart disease. Furthermore, blood pressure values do not remain unchanged throughout the day, but instead fluctuate.
How to lower blood pressure quickly
Making some changes to your lifestyle can help lower your blood pressure, thus reducing your risk of heart disease.
1. Reduce excess weight
People who are overweight often have high blood pressure, as well as sleep apnea . As a consequence, your blood pressure increases.
Losing weight is essential to control blood pressure, but you must also take care of your waist area. In the case of men, if they measure more than 102 centimeters they will have a greater risk of suffering from high blood pressure. Women are at the same risk if their waist measurement is greater than 89 centimeters.
2. Get physical exercise daily
Regular activity helps us maintain normal blood pressure and helps lower it when it is high. In addition, you must be constant, because if you stop exercising, it will rise again.
Some of the aerobic activities that you can do to reduce blood pressure are: swimming, running, walking, cycling or dancing . Another option is to combine high intensity intervals with periods of lighter activity.
3. Eat a healthy diet
Eat lots of whole grains, fruits, low-fat dairy products, vegetables, and reduce saturated fat.
It is not easy to change your diet, but try to control what you eat, how much you eat it and why and you will realize that many products harm you and you do not need them. You can eat foods high in potassium to reduce the effects of sodium on blood pressure. You will find it especially in fruits and vegetables.
4. Reduce sodium in your diet
Reducing sodium from your diet can improve your heart health and therefore lower high blood pressure. To do this, read food labels and choose those that are low in sodium.
Be careful when adding salt to your meals, do it in moderation and reduce the amount gradually. It will also help you maintain normal blood pressure by eating fewer processed products, since most have sodium added.
5. Beware of alcohol consumption
If you drink alcohol in moderation you can reduce blood pressure significantly. However, this protective effect disappears when too much alcohol is ingested. In this case, you can increase it and reduce the effectiveness of your high blood pressure medications at the same time.
6. Stop smoking
Smoking is harmful to our entire body, so quitting helps bring blood pressure back to normal. It also reduces the risk of heart disease and improves the health of your body in general.
7. Reduce stress
Stress can also contribute to high blood pressure, especially if it causes you to eat unhealthy products, smoke, or drink alcohol . Think about what is causing your stress and try to solve the problem.
Some tips to achieve this are:
Avoid situations and people that stress you out whenever possible.
Spend some time relaxing and doing activities for your enjoyment.
Expressing gratitude can help you reduce stress.