The DASH Diet is a globally accepted approach to controlling blood pressure. It includes plenty of fruits, vegetables, and low-fat dairy products. Although BP can be controlled through diet and exercise, those taking medication as prescribed by their doctor should not stop it abruptly. Monitor your BP at regular intervals and assess your condition.
Here are 6 simple ways to help lower BP in the early stages for your website:
You can lower BP without medication; make these lifestyle changes!
The following habits will help you control blood pressure naturally:
1. Reduce salt intake
The main culprit in increasing blood pressure is sodium in salt. Be sure to consume less than a teaspoon of salt daily. Avoiding pappadum, pickles, bakery sweets, and canned foods will help reduce BP quickly.
2. Walk for 30 minutes daily
Physical exercise improves heart health. Walking briskly for at least 30 minutes daily will help reduce pressure in the blood vessels and control BP.
3. Eat foods rich in potassium
Potassium will help reduce the harmful effects of sodium.
What to eat: Bananas, oranges, spinach, and potatoes are rich in potassium.
4. Reduce stress (Stress Management)
Continuous stress can increase BP. Practicing deep breathing or meditation for 10 minutes a day can help calm the nervous system and lower blood pressure.
5. Control your weight
Excess weight puts more strain on the heart. Even losing just one kilo of weight can make a big difference in blood pressure. Be especially careful to reduce fat around the belly.
6. Quit drinking alcohol
Smoking and drinking are factors that can quickly raise blood pressure. Avoiding these can reduce the risk of heart attack and stroke.