What Causes High Blood Pressure And How To Control It Without Medication

High blood pressure is a common term, yet the reality only dawns after the first diagnosis. Also called hypertension, high blood pressure is a dangerous condition. The heart is left to work twice as hard to pump blood leading to the arteries that harden and cause strokes, kidney diseases, and the development of a possible heart failure.

What causes high blood pressure?

The causes may be related to old age, genetics, or family history. These may not be possible to reverse totally.

The other causes are lifestyle related. Once you are diagnosed with the condition of high blood pressure, medication is recommended to assist in lowering the pressure. Apart from medication, there are many ways to help control high blood pressure, by simply following a few lifestyle changes. (*Please consult your doctor before making any changes to your medication)

So, what causes high blood pressure?

1. Smoking

Quit the smoking habit. The nicotine in cigarette smoke increases your blood pressure and heart rate as well.^[1] It also narrows your arteries and narrows the walls.

Apart from asking for help, you can try this app – Quit smoking – QuitNow! It shows you the money and time you’ve saved for the cigarettes you didn’t smoke. Great motivation! Right?

2. Stress

Calm down!

Chronic stress levels contribute to blood pressure complications. Analyze what factors cause stress and work towards healing these. A possible solution is through meditation, mind healing practices and activities like yoga. This yoga app provides tutorial that you can try immediately by just following what the expert does.

Family and friends that are supportive improve health conditions encouraging you to resolve any issue that may be causing the increase in blood pressure levels. If you require further emotional or morale-boosting support, take the time to join a support group that can offer practical methods to cope with the condition.

 3. Lacking Physical Exercise

Take time to engage in consistent physical exercises. Physical exercise undoubtedly controls blood pressure. Get up and get moving!

Too lazy to start? Try the 7-minute workout below

4. Excess of salt

Lose the Salt! Sodium intake is linked to increasing blood pressure levels.

Reduce sodium intake by choosing products with lower amounts of sodium. Avoid processed foods, as there is added sodium in processed foods. Use spices and herbs rather than salt to flavor food.

5. Alcohol and Caffeine

Watch toxic consumption!

Reduce alcohol and caffeine intake. Alcohol raises blood pressure and reduces medication effectiveness. There is a possibility that caffeine increases blood pressure.

 6. Overweight

Lose those pounds!

By not taking note of obesity or weight gain blood pressure is affected. Overweight conditions even disrupt breathing patterns that cause sleep apnea. This directly results in a higher blood pressure level.

The lifestyle change of losing weight effectively affects reducing blood pressure and being more conscious of the waistline, as extra weight waste places a higher risk leading to blood pressure complication.

7. Eat wisely

Follow a routine of whole grain, vegetables, fruit, and dairy products that are low-fat. Journal your food intake, it keeps you accountable and aware of what you eat.

Boost potassium levels as potassium lessens sodium effects, Fruits and vegetables are high in potassium and better than supplements Read the labels when you shop to maintain that eating plan with healthy criteria that stays dominant.

There may be no magic wand to cast away the spell of blood pressure. With a smart diet and regular exercise, your blood pressure will maintain a healthy level.  Some tantalizing recipes that will assist are

Lasagna Rolls with tofu – An Italian vegetarian delicacy

Chicken,Broccoli and Tomato Salad – A substantial  salad as a main course

 Lemon Lentil Salad – Lentils with a mix of Salmon