How to decrease blood pressure without medicines?
I know most of you hate medicines. What if all diseases could be treated without medicines, it’s everyone’s dream. But sadly that’s not possible as of now. But as far as hypertension or high BP is concerned, it can be controlled or lowered by some methods and you won’t need as many medicines as you are currently taking. You might not need any medicine at all. Well, that depends on many factors including genes too.
But let’s see what can be done to lower your BP.
The Most Effective and The Best method to decrease high blood pressure without your antihypertensive medicines is to do some Lifestyle Modifications. So what are these scientifically proven lifestyle modifications that can help you lower your BP?
Most Important evidence-based Lifestyle changes which decrease blood pressure without medicines are :
- Weight Loss
- Reduced Salt Intake
- Increased Potassium Intake
- Moderation of Alcohol Consumption – usually less than or equal to 2 drinks per day for men and less than or equal to 1 drink per day for women.
- Physical Activity
- Adopt DASH DIET
Even modest weight loss can lead to a reduction in blood pressure and can increase insulin sensitivity. With a mean bodyweight reduction of 9.2kg, there is an average reduction of 6.3mm Hg of systolic and 3.1mm Hg of diastolic pressure.
There is a reduction in blood pressure with 30 minutes of moderately intense physical activity like brisk walking 6-7 days per week or with more intense less frequent workouts.
According to various studies limiting salt intake to 4.4-7.4gm (75-125 meq. of Nacl) leads to a reduction in blood pressure by 3.7-4-9 mm Hg of systolic and 0.9-2.9 mm Hg of diastolic blood presence.
Potassium supplementation not only lowers the blood pressure but also reduces stroke mortality.
What is the DASH DIET?
DASH DIET – Dietary Approaches to Stop Hypertension. It includes a diet high in fruits and vegetables and low-fat dairy products. It lowers blood pressure in hypertensive patients. Potassium supplementation or potassium-rich diets augments the effect of the DASH Diet.
In Summary :
- Weight Reduction and maintaining BMI <25kg/m2
- Dietary Salt intake <6gm per day
- DASH Diet
- Moderation of alcohol consumption
- Regular aerobic activity for 30 mins per day
- Intake of Foods rich in potassium like Avocados, Sweet potato, spinach, coconut water, tomato, white and black beans, butternut squash, dried apricot.
Disclaimer – Don’t quit or stop your anti-hypertensive medicines abruptly. It can lead to a sudden rise in blood pressure which can be dangerous and can lead to serious health conditions like stroke or heart failure. Do consult your doctor before stopping your medicines. Your doctor will taper your medicines as required.