10 methods to control high blood pressure without medicine

If you have high blood pressure, you might wonder if you need to take medication to lower the readings. However, changing one’s lifestyle is crucial to managing high blood pressure. Maintaining blood pressure control by a healthy lifestyle may eliminate, postpone, or minimize the need for medication. Weight gain frequently causes an increase in blood pressure. In addition to raising blood pressure, being overweight can lead to sleep apnea, which disrupts breathing while you’re asleep. One of the best way of life adjustments for lowering blood pressure is weight loss. Even a minor weight loss can help lower blood pressure if you are obese or overweight. In general, each kilogram (2.2 pounds) of weight dropped may result in a reduction in blood pressure of roughly 1 millimeter of mercury (mm Hg). The size of the waistline is also crucial. High blood pressure risk can be increased by carrying too much weight around the waist. Exercise can also prevent high blood pressure from developing in those with raised blood pressure (hypertension). Regular exercise can help people with hypertension lower their blood pressure to a safe level.
Walking, jogging, cycling, swimming, or dancing are some forms of aerobic exercise that can lower blood pressure. High-intensity interval training is another option. Short bursts of intense exercise are interspersed with slower intervals of activity during this form of training. Additionally, strength exercise helps lower blood pressure. At least twice a week, try to include strength-training activities. Consult a healthcare professional about creating an exercise plan.

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