According to the CDC, just one-fourth of US individuals who have hypertension, or high blood pressure, have it under control.
Genetics, smoking, diabetes, and inactivity are just a few of the causes of high blood pressure.
The CDC also says that it can raise the risk of heart heart disease and heart attacks, therefore it is crucial to keep it under control by either medication or dietary/lifestyle modifications.
Cardiologist Dr. Beth Abramson, says that “Despite what people may think, they cannot feel their blood pressure and so it is a silent killer.”
She emphasized the need to have individuals contact their healthcare practitioner at least once a year to have their blood pressure tested.
Dr. Abramson explained to Insider how high blood pressure may be reduced naturally.
With that being said, here are some simple but efficient ways to lower your blood pressure without the need for medication!
- Work out 3+ times per week
“Exercise and constant activity can lower blood pressure better than many of the evidence based medications,” Dr. Abramson said.
Over the course of several months, this will lower blood pressure.
Any exercise that causes you to become breathless and perspire is considered to be a cardio exercise.
According to Dr. Abramson, individuals should select hobbies and pastimes that fit into their weekly schedule.
“You do not have to put Spandex on or join a gym. Going for a short walk can make a huge difference. The more activity that you do, the more likely you are to maintain blood pressure control,” the expert pointed out.
According to research, exercising for 61-90 minutes per week significantly lowered blood pressure compared to exercising for 30-60 minutes.
- Drop some pounds if needed
Dr. Abramson states that “Losing weight, even losing ten pounds in weight if you are overweight, can make a difference in blood pressure control.”
One of the largest trials on high blood pressure, the Trial of Hypertension Prevention, discovered that dropping about 4.5 pounds decreased blood pressure.
42 percent of the trial participants who were being followed for hypertension no longer had it after decreasing their weight.
- Eat less salt
Reduced salt consumption, according to Dr. Abramson, can help with blood pressure management.
Even though there was no weight reduction, the Trial of Hypertension Prevention trial concluded that it was still a successful method of lowering hypertension.
Some people experience salt sensitivity, in which taking sodium causes blood pressure to rise more than usual. Reducing salt intake might be especially crucial for those who fall into this category.
According to the American Heart Association, salt sensitivity affects 50 percent of patients with hypertension so this may just be a measure worth taking.
