5 Ways to Lower Hypertension Without Medication
One of the health problems most often experienced by Indonesian people is hypertension or high blood pressure. In addition to being influenced by hereditary factors, hypertension can also occur due to poor lifestyles such as frequent stress or applying an unhealthy diet. The problem is, lowering high blood pressure is not easy to do.
Some ways that can be done to lower blood pressure
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Given that hypertension if not lowered can lead to a heart attack and a deadly stroke, health experts advise us to consume hypertension-lowering drugs provided by the doctor on a regular basis. Only if we are not given medication by a doctor, we can do lifestyle changes in order to lower blood pressure.
Here are some of the ways we can do to lower blood pressure without having to take medication.
1. Routinely Perform Fast Roads
In fact, walking is included in the sport most recommended by health experts to maintain the body condition. Although it looks light to do, walking has been shown to have a positive impact on the health of the body, including for the heart and blood vessels.
For patients with hypertension, they can also start routine walking for the sake of lowering blood pressure in their body. It's just that they're asked to do a quick walk to help the heart get oxygen much more effectively. This will certainly make this organ not working too hard in order to pump blood throughout the body.
Health experts advise people with hypertension to do a quick walk at least 30 minutes each day. If you want to get more benefits, the distance or walking speed can be added.
2. Routine Breathing Exercises
One of the most effective ways to lower blood pressure is to do breathing exercises like yoga, Taichi, Qigong, and others. This breathing exercise can lower levels of stress hormones that could affect blood pressure. Moreover, routine breathing exercises are also proven to be good for the body's mental health.
Read Also : 5 Ways That No Leftover Food is Tucked Away in The Tooth After Suhur
Breathing exercises can be done twice a day, which is 5 minutes in the morning and 5 minutes in the night time. This exercise is usually accompanied by deep breath withdrawal while calming the mind.
3. Eat Chocolate
One of the most delicious snack and loved by anyone this turns out to be powerful enough to overcome hypertension, you know. Only, the chocolate that can give this benefit is black chocolate or dark chocolate. This is due to the presence of high content of flavanol in it. This content that can improve the condition of blood vessels to affect the decrease in blood pressure effectively.
Based on a study, it is known that 18 percent of people with regular hypertension eating dark chocolate can significantly decrease the tension.
4. Many Moves While Working
One of the main causes of hypertensive problems is lack of motion. Especially when we are working while staring at the screen and sitting in a long time. As information, if we only work without moving a lot during 41 hours a week, then the risk of hypertension can increase by 15 percent.
Read Also : 11 Benefits of Honey During Fasting
Try to always take yourself stretching, standing, walking, or at least enjoying the scenery outside the workplace. If you go to a different floor of the workplace, use stairs for a more active body when working.
5. Consume Foods High in Potassium
High potassium foods such as potatoes, bananas, and a variety of certain vegetables and fruits can help reduce blood pressure effectively. This is due to the ability of potassium to reduce hypertension and risk factors.
Some ways that can be done to lower blood pressure
Read Also : 13 Benefits of Red Guava For Health
Given that hypertension if not lowered can lead to a heart attack and a deadly stroke, health experts advise us to consume hypertension-lowering drugs provided by the doctor on a regular basis. Only if we are not given medication by a doctor, we can do lifestyle changes in order to lower blood pressure.
Here are some of the ways we can do to lower blood pressure without having to take medication.
1. Routinely Perform Fast Roads
In fact, walking is included in the sport most recommended by health experts to maintain the body condition. Although it looks light to do, walking has been shown to have a positive impact on the health of the body, including for the heart and blood vessels.
For patients with hypertension, they can also start routine walking for the sake of lowering blood pressure in their body. It's just that they're asked to do a quick walk to help the heart get oxygen much more effectively. This will certainly make this organ not working too hard in order to pump blood throughout the body.
Health experts advise people with hypertension to do a quick walk at least 30 minutes each day. If you want to get more benefits, the distance or walking speed can be added.
2. Routine Breathing Exercises
One of the most effective ways to lower blood pressure is to do breathing exercises like yoga, Taichi, Qigong, and others. This breathing exercise can lower levels of stress hormones that could affect blood pressure. Moreover, routine breathing exercises are also proven to be good for the body's mental health.
Read Also : 5 Ways That No Leftover Food is Tucked Away in The Tooth After Suhur
Breathing exercises can be done twice a day, which is 5 minutes in the morning and 5 minutes in the night time. This exercise is usually accompanied by deep breath withdrawal while calming the mind.
3. Eat Chocolate
One of the most delicious snack and loved by anyone this turns out to be powerful enough to overcome hypertension, you know. Only, the chocolate that can give this benefit is black chocolate or dark chocolate. This is due to the presence of high content of flavanol in it. This content that can improve the condition of blood vessels to affect the decrease in blood pressure effectively.
Based on a study, it is known that 18 percent of people with regular hypertension eating dark chocolate can significantly decrease the tension.
4. Many Moves While Working
One of the main causes of hypertensive problems is lack of motion. Especially when we are working while staring at the screen and sitting in a long time. As information, if we only work without moving a lot during 41 hours a week, then the risk of hypertension can increase by 15 percent.
Read Also : 11 Benefits of Honey During Fasting
Try to always take yourself stretching, standing, walking, or at least enjoying the scenery outside the workplace. If you go to a different floor of the workplace, use stairs for a more active body when working.
5. Consume Foods High in Potassium
High potassium foods such as potatoes, bananas, and a variety of certain vegetables and fruits can help reduce blood pressure effectively. This is due to the ability of potassium to reduce hypertension and risk factors.
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