Riyadh – Takhassusi St Riyadh, 12345, Kingdom Of Saudi Arabia

10 most effective ways to lower blood pressure without medication | Try it now

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There are a lot of rumors about ways to lower your blood pressure, but today we are going to tell you the 10 most effective ways to lower your blood pressure.

We chose these methods carefully so that they are suitable for most patients and succeed in lowering blood pressure.

Hypertension is called the “silent killer” for good reason. High blood pressure often has no symptoms, but it’s a significant risk of heart disease and stroke, and these diseases are among the leading causes of death.

According to accurate statistics, the percentage of people with high blood pressure in the Kingdom of Saudi Arabia is about 15.2% of the population, and this is a high percentage.

But the good news about high blood pressure is that lifestyle changes can drastically lower blood pressure and reduce its risks without the need for medication.

Here are the 10 most effective ways to lower your blood pressure.


1. Increase physical activity and exercise

Exercise is one of the most effective ways to lower blood pressure, as with an increase in heart rate and regular breathing, the heart becomes stronger over time and pumps with less effort, which reduces blood pressure.

What is meant here is not tiring sports such as the marathon, but rather simple sports that increase your activity, such as:

  • Up the stairs.
  • Morning walk.
  • House working
  • Bike riding.
  • Play a team sport.

Exercise is one of the 5 most effective ways to lower blood pressure, so feel free to try it.


2. If you are overweight, you should lose weight!

If you’re overweight, losing weight will lower your blood pressure and, in addition, lower your risk of other medical problems.


3. Stop smoking

Quitting smoking is good for health in general. Smoking causes a rapid but temporary rise in blood pressure and increases the heart rate.

In the long run, the chemicals in tobacco can increase blood pressure by damaging blood vessel walls, causing inflammation, and narrowing the arteries, thus raising blood pressure.


4. Eat lots of potassium and less sodium

Increasing the intake of foods containing potassium and reducing salt can lower blood pressure.

It is easy to eat a lot of potassium. Many natural foods are rich in potassium. Examples of these foods include:

  • Low-fat dairy products, such as milk and yogurt.
  • Fish
  • Fruits such as bananas, apricots, avocados and oranges.
  • Vegetables, such as sweet potatoes, yams, tomatoes, vegetables, and spinach.

More potassium and less sodium are among the 5 most effective ways to lower blood pressure, so don’t hesitate to try them.


5. Reducing stress and psychological pressure

Life is full of stress: stress at work, family stress, and other stresses – all contribute to stress. Finding ways to reduce stress is important to your health and your blood pressure.

There are many ways to relieve stress. Find the one that works for you. Practice deep breathing, for example, walking, reading books, and other effective ways to reduce stress.


6. Make sure you get enough and restful sleep

Blood pressure usually drops during sleep. If you don’t sleep well, it may affect your blood pressure. People who deprive themselves of sleep are more likely to develop high blood pressure.

If you have difficulty sleeping, there are many ways to help you get enough and restful sleep, such as:

  • Set a regular sleep schedule.
  • Exercise during the day and avoid exercising at night.
  • Avoid drinking stimulants such as tea and coffee before bed.
  • Avoid naps during the day.


7. Cut back on white sugar and refined carbohydrates

Several scientific studies show that reducing sugar and refined carbohydrates such as white flour and white rice can help with weight loss and lower blood pressure.


8. Reduce processed foods

Most of the extra salt in your diet comes from processed foods and fast food.

Foods labeled “low-fat” are usually high in salt and sugar to compensate for fat loss. Fat is what gives food flavor and makes you feel full.

Reducing or preferably cutting out processed foods completely will reduce the amount of salt and sugar you eat as well as reduce refined carbohydrates, all of which can lead to lower blood pressure.


9. Eat some dark chocolate!

Yes, chocolate lovers, as you have heard, studies have proven that dark chocolate lowers blood pressure.

Many studies of dark chocolate have found that eating one or two squares of dark chocolate a day may help reduce heart disease risk by widening blood vessels and thus lowering blood pressure.


10. Consider cutting back on caffeine

Caffeine raises blood pressure temporarily, lasting from 45 to 60 minutes and its effect varies from person to person.

Some people are more sensitive to caffeine than others. If you are sensitive to caffeine, you should reduce your caffeine intake to lower your blood pressure.


We have presented to you the 10 most effective ways to lower blood pressure. Of course, there are many other ways, but these are the 10 most successful ways to lower blood pressure, so do not hesitate to try them today.



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