12 Steps To Lower Blood Pressure Naturally Without Drugs

lower blood pressure naturally

So, you’ve found out that you have raised blood pressure. You do not need to worry. There are numerous ways to lower blood pressure naturally. Here’s a practical plan of action for natural blood pressure control —

Proven ways to Lower Blood Pressure Naturally

 

1. Quit smoking – Tobacco stiffens the walls of blood vessels. Smoking is one of the biggest risk factors for Heart Attack, stroke, and Chronic airway disease. If you can’t stop cold turkey, ask your doctor for help in developing a plan.

2. Time to get Active – Person suffering from high blood pressure should normally walk for an average of at least 30 to 40 minutes a day. You don’t have to join a fitness club or start lifting weights, even reasonable walking is considered great. Ask a trainer to develop a plan that’s right for your needs. Exercise is a habit just like any other, once you get into the routine, you’ll get addicted to feeling great.

3. Keep a check on salt intake – You’ve probably heard this advice before, and it’s true, but not for everyone. Around 58% of people with high blood pressure are “salt sensitive.” If you are salt sensitive, it’s best to keep sodium intake to no more than 2,400 milligrams a day, or ideally under 1,500 mg a day. Fast foods and processed items are packed with sodium. If you maintain a “salt log” for a particular day, you’ll be amazed at just how much it is in our diets. You can easily exceed the entire days recommended amount in one fast food meal.

4. Consume Pottasium rich food items- Most people eat a sodium to potassium ratio of 2:1 – we eat twice as much sodium as we do potassium. The perfect ratio for blood pressure control is 1:5 – we should be consuming five times more potassium than sodium. Excellent dietary sources of potassium are avocado, apricots, cantaloupe, bananas, honeydew, lima beans, orange silk, potatoes, prunes, spinach, tomatoes, and squash. Another way to reduce sodium and get more potassium is by changing your table salt to potassium-salt products like ‘NoSalt’ and ‘NuSalt’ – both are available at most supermarkets.

Read More – Top Foods and Supplements for Reversing High Blood Pressure [Video]

5. Get Rid of Heavy Metals – Here we’re talking about cadmium, lead, and mercury – all of which are linked to hypertension or high blood pressure. For instance, if you live in an old house with lead pipes, you might have lead poisoning – which can impair internal organs and cause high blood pressure.

Are you a Smoker? Tobacco fumes contain cadmium. Some Dental Fillings may contain mercury. One can find out unhealthy levels of heavy metals in the body through a test called ‘hair mineral analysis.’

6. Maintain your target weight. Do you know what your ideal weight is? Most people don’t. Simple solution: ask your doctor. Extra weight makes your heart work overtime. In nearly all cases, high blood pressure is reduced or eliminated along with unwanted weight. Losing weight isn’t one size fits all as everyone is different. Ask your nutritionist to help you develop a custom plan that’s right for you.

7. Keep a check on refined carbohydrates (sugar) –Sugar is a key factor in atherosclerosis (a condition in which fatty material collects along the walls of the arteries). Sugar in meals causes spikes of the hormone insulin. Elevated insulin, in turn, is associated with increased triglycerides, cholesterol, higher risk of cardiovascular disease, type II diabetes and high blood pressure.

8. Watch your alcohol Intake. No more than one drink per day for women and two for men. An excess amount of alcohol is a leading cause of high blood pressure and arrhythmias (Irregular heart rate).

9. Avoid Caffeine. In some individuals, caffeine can cause a surge in blood pressure. It is a great idea to reduce the caffeinated drinks.

10. Eat fresh and healthy. Learn more about DASH Diet (DASH stands for Dietary Approaches to Stop Hypertension). This diet is rich in fruits, veggies, whole grains and “low-fat, high-protein” food options. People who followed such diet in a clinical study had average blood pressure reductions of 11.4 systolic and 5.5 diastolic. You know the all too true old cliché: You are what you eat.

11. Get enough sleep –Emerging study proposes that sleep deprivation and high blood pressure are linked. Skip that last hour of late night TV instead wake refreshed and enjoy your day

12. Manage your stress – We live in a time when people are exposed to more stress than our bodies were designed to handle. Just like you wouldn’t skip a shower, or brushing your teeth, or not eat for a whole day, you need to make time every day for deep relaxation. TV time and surfing the internet don’t count – those are the potato chips of the relaxation world. Guided Breathing session, is one of the simplest, quickest and most powerful ways to get your daily portion of deep relaxation.

I would also recommend watching a video by my friend -Christian Goodman, explaining simple blood pressure exercises, proven to help lower your blood pressure below 120/80 – starting today…

Recommended Reading –

Top 3 Breathing Exercises for lowering High Blood Pressure Naturally without Medications

 

Pros and Cons of Online cardiology consultation


Online medical consulting is a fast-growing sector in medicine. The obvious advantage is convenience. In today’s fast paced lifestyle, that is an important benefit. However, getting the best result for your specific issue must be primary. For that, nothing beats a face to face discussion and examination with a qualified physician.

There is,however, a valid place for online consulting and I will give you the pros and cons as it pertains to Cardiology Consultation . Heart Specialists, like all other medical professionals, must keep up with the latest methods of enhancing patient care.Offering Cardiac Consultation is one more way patients can get second opinions or further information about the cardiac issue they are facing.
That’s what happened when Andrea Lachman decided to seek an online second opinion. In her 40s, Lachman was diagnosed with a common heart condition called mitral valve prolapse which often requires no treatment except routine examinations. In some cases, medication is used. Last summer, during a routine checkup, her local cardiologist told her she required surgery. “I was absolutely terrified,” says Lachman. “I was feeling fine, and I just didn’t understand why surgery was recommended. I had absolutely no confidence in the treatment plan.”
As she was cruising the Internet looking for information, Lachman came across a heading that read, “Consultant Cardiologist.” So, she decided to get a second opinion. She believes her persistence paid off. Based on her medical records, the heart specialist she contacted for another opinion told her she didn’t require surgery, at least for now. “I was absolutely thrilled,” says Lachman. The hardest part of the experience was collecting her medical records. But once she got through that, “I felt empowered,” she says.

What is a cardiovascular consultation?

A cardiac consultation is an appointment with a cardiologist during which you discuss your heart health, as well as any factors that may influence your cardiovascular system.

Some of the Pros of Online Cardiac Consultation

Although I believe strict regulatory guidance and administration is required to help patients avoid online frauds, there are some clear advantages of online Cardiac Consultations.

Pros

• No Location Boundaries. This may be the most important advantage of these services. You gain access to well-respected doctors, from far and wide, that otherwise would not be available to you.

• Better than Self-Diagnosis. Relying on health and medical information provided by internet searches to self-diagnose your condition can be dangerous and misleading.

• Slightly Better than Telemedicine Services. Online doctor consultations have a slight advantage over telemedicine. You can take your time to write a detailed description of your condition. Also, you can submit your previous and current medical reports.

• 24/7 Health Support. Most online health service providers offer twenty-four-hour access to doctor consultation and the convenience of receiving important information without leaving home.

Some Cons of Online Cardiac Consultation

• Violation of privacy is a common issue in cyber space. It is important for the person seeking medical advice to research the site and the doctor carefully.

• The fact that there is no physical examination involved in the consultation can be a negative. Doctors are highly skilled at determining what is wrong with you by assessing your appearance and physically examining your body.

• Not all insurance companies cover online consultations so it is wise to check before deciding to use one.

• While the idea of tapping into the knowledge and expertise of specialists at other locations is appealing, the process can be cumbersome. Gathering the necessary medical records can involve calls and visits to several of your providers’ offices.

• In a world where hackers seem to rule, it can be risky to give an online medical practice your personal details so choose who you use carefully.

Final words

Reputable online doctors understand that your health is vitally important to you. They will respect your privacy and go the extra mile to ensure that you are 100% confident before offering an opinion. They will thoughtfully review the facts and tests they have been given to give you their best opinion on how they would handle your case.