How to lower your High blood pressure without medicine

A medic taking blood pressure
A medic taking blood pressure

What is blood pressure?

This is the force that your blood exerts on the blood arteries. Blood pressure is measured using systolic
(Upper) and diastolic number (lower). High blood pressure is also called hypertension.

Normal blood pressure has a range of 120/80. Any reading above 130/90 is considered high. Mostly medication will be given if the readings go beyond 140/100.

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What are the side effects of high blood pressure medicines?

Most medications have side effects. The effects range from, headaches, feet swelling, dizziness, fatigue,
erection dysfunction and many more. These effects will definitely affect the quality of life of people
battling hypertension.

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What are safe ways to reduce blood pressure without the need for medication?


The majority of people who develop hypertension are people with sedentary lifestyles. Inactivity leads to many things like obesity and insomnia or lack of sleep. Exercise will relax blood vessels and allow blood to flow easily. The exercises include walking, weight training, swimming, biking etc. The point is sitting on the couch and watching television all day or sleeping will only worsen the situation.

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Get enough sleep

Ensure you sleep for at least 8 hours each night. The best way to ensure that you get enough is to be active during the day, not watch late-night movies, and ensure that you are home early so that you take your meals before 8 pm.

Quit smoking and drinking

Smoking and drinking alcohol will take a toll on your health. In addition, it is the leading cause of hypertension and diabetes. Just drink water if you must drink anything.

Try meditation

Meditation is a technic for calming the mind. People with hypertension are highly stressed individuals. 20 minutes sessions twice a day will lower stress levels and calm your brain. Learn the technics of how to go about it.

Take supplements.

There are supplements that will lower blood pressure with no side effects. This includes hibiscus tea, garlic, cinnamon, beetroots, ginger etc. The herbs are locally available.

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Lower your salt intake and increase your potassium salt intake

High sodium intake will lead to hypertension so lowering the amount of table salt in your diet will cause the blood pressure to reduce. Taking food rich in potassium will lower blood pressure. This food includes ripe bananas, watermelon, apples, dried fruits like raisins, avocado, beans, yogurt etc.

Avoid high-fat and high-sugar foods

Foods like sodas, roasted red meat, peanut butter, margarine, butter, sausages, cakes, and coffee should be avoided.

I hope the above tips will help people stay healthy and avoid medication. However, if your blood pressure is unmanageable seek medical advice from a qualified medical practitioner.

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