Five Common Sense Tips to Lower Blood Pressure without Drugs

I have had high blood pressure for many years, long enough that I feel the struggle and know the importance to keeping it under control. I am doing fairly well, but that has not always been true. I write this hub to pass on some valuable tips from a patient’s point of view. Get it under control! God has blessed me. My blood pressure readings (and my sugar readings for I also have diabetes) are close to normal most of the time. I write this hub because there are so many people across our world that have this medical condition of high blood pressure (also known as hypertension) It is called the “silent killer” because it is a serious medical condition, which if left unchecked, can lead to serious things like losing kidneys or having a heart attack.

Number one: See and follow your doctor’s advice. In many cases the factors which lead to hypertension cannot be controlled. It is very essential to consult first with your doctor. You may not be able to control age or gender or heredity, but there are many things that are under your control. Start with seeing your physician! She can advise you on life style changes that will lower your hypertension numbers without drugs. This is always a better option, if you can go this way!

Consider the following life style changes:

1. Educate yourself on what high blood pressure is;
2. Obesity – consider losing weight.
3. Watch the salt intake.
4. Exercise regularly

High blood pressure is often caused by bad lifestyle behavior that can be altered with a little learning and encouragement. So, begin with a frank discussion with your doctor!

Number two: Consider your weight. Are you obese? If you get rid of the extra pounds, your readings will most likely begin leveling off. However, whatever diet plan you choose, it must be healthy for you. Consider advice from your doctor, a nutritionist, or a trainer. Remember, you are talking about a lifestyle change diet. Most diets do not work because, after initial temporary success, the patient returns to his old lifestyle. Your body is programmed to be at your present weight, and it will resist permanent change until a changed lifestyle reprograms it, and this takes time. I struggle with this myself, and so do most chunky folks. However, I have discovered it works, if I work it!

Number three: Consider how much salt you ingest. Sodium raises blood pressure. If you have hypertension, stop denying it. You probably do not have to go salt free, but stop “pouring it on.” Too much salt is not even good for those who have healthy blood pressure. Salt is veiled in many foods. This is particularly true in processed and canned foods. Just be aware and avoid salt where possible.

Number four: Consider how much alcohol you consume. Spirits have a tendency to raise hypertension levels. Avoiding alcohol might make a big difference. I personally do not drink, but this is one of the tips I have learned through doctors, pharmacists, and personal readings.

Number five: Consider taking regular exercise. I believe exercise is probably the most important for me. When I began a regular exercise program, I noticed a marked improvement on my blood pressure readings. Before starting any exercise program, you need to converse with your doctor. Remember, start slow. It is so easy to overdo it, hurt yourself and get discouraged! Walking is no doubt one of the most efficient ways to get your heart to a healthy rate and it is low impact. I am handicapped, so I use an exercise bike, and I really like it. Make certain you have the right shoes for your walking or whatever exercise you use. Finally, to be effective, it must be done on a regular basis. Hit it and quit it exercise programs do little good.

In closing: Consider the effects of unchecked high blood pressure.

• Damage to your arteries (The damage can cause many problems including chest pain (angina), heart attack, heart failure, kidney failure, stroke, peripheral arterial disease and aneurysms.)
• Damage to your heart (Coronary artery disease, enlarged heart, heart failure)
• Damage to your brain (stroke and dementia)
• Damage to your kidneys (kidney failure, scarring, Kidney artery aneurysm)