High blood pressure (hypertension) is often silent but poses a significant risk of heart disease and stroke. Blood pressure above 130/80 mm Hg is considered high.

14 Ways to Control High Blood Pressure Without Medication

  1. Exercise Regularly: Engage in moderate-intense exercise for 30 minutes, five days a week. Exercise means you increase your heart and breathing rates. Over time your heart gets stronger and pumps with less effort.
  2. Manage Weight: Men are at risk if their waist measurement is greater than 40 inches and for women it’s 35 inches.
  3. Cut Sugar & Carbs: Follow a low-carb, low-fat diet, especially if you are overweight.
  4. Potassium and Salt (Sodium): Increase potassium intake and reduce salt. Potassium eliminates salt and eases tension in your blood vessels. Foods rich in potassium include dried fruits, milk, yogurt, lentils, kidney beans, potatoes, tomatoes, and spinach.
  5. Limit Processed Foods: These often contain high levels of salt, added sugar, and unhealthy fats. Note: Foods labelled as low fat may be high in salt & sugar.
  6. Quit smoking: The chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls & narrowing your arteries.
  7. Stress Management: Practice stress-relieving activities like deep breathing, walking, listening to music, and meditation.
  8. Sleep: Sleep deprivation may increase the risk of high blood pressure.
  9. Garlic: Fresh garlic or garlic extract may help lower blood pressure.
  10. High-Protein Foods: Include fish, eggs, chicken, lean beef, kidney beans, lentils, nuts, and peanut butter helps in hypertension.
  11. Supplements: like Omega-3 fish oil, whey protein, magnesium, and potassium can help in managing blood pressure.
  12. Limit or avoid alcohol: There is hype around wine, drinking a lot of red wine is not beneficial for heart health.
  13. Limit caffeine: Limit coffee to three cups per day to avoid a potential increase in blood pressure.
  14. Water: Water can boost overall health and have many other benefits. Man should drink 15.5 cups (3.7 liters) and about 11.5 cups (2.7 liters) for woman a day.

Remember, if these home remedies don’t help or your blood pressure remains high, consult a doctor.

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