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Tuesday, 8 October 2013

How can I lower my blood pressure?, How I can reduce my blood pressure?, how to get lower blood pressure?, BP control tips without medication.



How can I lower my blood pressure?, How I can reduce my blood pressure?, how to get lower blood pressure?, BP control tips without medication.


There are mainly two types of get to lower blood pressure

1. 
Self-care

Self-care

2.   
Medicines


Medicines

 1. 

SELF-CARE

Lifestyle changes can help you control and stop high blood pressure - even if you're taking blood pressure medication. Here's what you can do:

1. 

Eat healthy foods. 

2. 


Try the Dietary Approaches to Stop Hypertension diet, which emphasizes fruits, vegetables, whole grains and low-fat dairy foods. 

3. 


Get plenty of potassium (this is very important), which can help put off and control high blood pressure. 

 4. 


Eat a smaller amount or stop saturated fat and total fat. 

 5. 


Control or stop the amount of sodium in your diet. Although 2,400 mg of sodium for day is the current limit for otherwise healthy adults, limiting sodium intake to 1,500 mg a day will have a more dramatic effect on your blood pressure. 

6. 


Maintain a healthy weight, don’t get over weight.

7.   


If you're overweight, losing even 5 pounds can lower your blood pressure. 

8. 


Increase physical activity. 

9. 


Regular physical activity can help lower your blood pressure and keep your weight under control. Go all-out for at least 30 minutes of physical activity a day. 

10. 


Limit alcohol or avoid alcohol

11. 


Even if you're healthy, alcohol can raise your blood pressure. 

12. 


If you choose to drink alcohol, do so in moderation - up to one drink a day for women, two drinks a day for men. 

13. 


Don't smoke. 

14. 


Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries.  If you smoke, ask your doctor to help you quit.

15. 


You must manage stress, Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation and deep breathing. Getting plenty of sleep can help, too. 

16. 


Practice slow, deep breathing.

 2. MEDICINES

Changing your lifestyle can go a long way toward controlling high blood pressure. But sometimes lifestyle changes are not enough. In addition to diet and exercise, your doctor may recommend medications to lower your blood pressure. Which category of medication your doctor prescribes depends on the stage of high blood pressure and if you also have other medical conditions. To reduce the number of doses you need a day, which can reduce side effects, your doctor may prescribe a combination of low-dose medications rather than larger doses of a single drug. In fact, two or more blood pressure medications often work better than one.


THIS TIPS IS VERY USEFUL TO REDUCE HIGH BLOOD PRESSURE WITH OUT MEDICATION TRY IT ONCE. I DESCRIBE YOU WITH PHOTOS SO YOU UNDERSTAND VERY ESSY. ALL THE BEST.

 

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