How To Reduce Blood Presure Without Medication

Hypertension or high blood pressure is an abnormality of the heart and blood vessels marked by increased blood pressure, high blood pressure can lead to stroke, heart attack, and cardiovascular. To lower high blood pressure, a lot of people are taking the drug for hypertension. However, it's too dangerous, if taken continuously can cause damage to the kidneys.

Here are 8 way can make to lower your blood pressure and keep it down :

1. Exercise regularly

Regular exercise can reduce high blood pressure, exercise for 30 to 60 minutes every day - can lower your high blood pressure by -9 mmHg.

 If you have prehypertension — systolic pressure between 120 and 139 or diastolic pressure between 80 and 89 — exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

2. Limit the amount of alcohol you drink

Avoid Consuming alcohol because it is not good for health and can cause high blood pressure.

3. Lose your weight

Weight gain became one of the factors causing hypertension, because over weight makes the heart work harder,and causing hypertension.Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

4. Consume dark chocolate

People who eat dark chocolate every day for 15 days can reduce systolic blood pressure by 4.5 points and diastolic by 4.2 points. But choose chocolate contains antioxidants and 65 percent cocoa.

5. Reduce your stress

 Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.

6. Avoid tobacco products and secondhand smoke

Smoking is very dangerous for hypertension, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

7. Yoga And Meditation

Yoga is a method of stress release, which is effectively reduces blood pressure in patients with hypertension, autonomic nerves, heart rate, and digestion.

8. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg