Introduction

High Blood Pressure or Hypertension is widely known as “The Silent Killer”. It is a serious health condition where your blood pressure goes above the normal range (Less than 120/80 mm Hg). If not addressed in time then it can lead to various health conditions such as heart failure or strokes. The main issue with this condition is you rarely find any serious symptoms of this condition at the initial periods and by the time it starts to show symptoms then it becomes very hard to control it without any medicines.

When started, most people will have to keep taking those medicines to keep their blood pressure in a healthy range. Though it is hard, it is never impossible to get rid of this serious health problem. There are many proven ways by which you can naturally control your blood pressure.

1. Regularly Monitoring Your Blood Pressure

As wise people always say when you properly describe the problem, you already have half of the solution. The same applies to this case. If you have started noticing the signs of High Blood Pressure then you should keep a close eye on your Blood pressure readings.

You should check your BP in the morning and then in the evening and note the readings. Along with those readings, you should also point out some basic things like:

• What did you eat on that day?
• Was that a stressful day?
• Did you eat any outside or processed food on that day?
• How many cups of coffee did you drink?
• How many cigarettes did you smoke?
• How many alcoholic drinks did you have?
• Did you do any exercise?
• Did you do any meditation or any other stress-relief exercises
• Did you take any medicine?
• Did you have a good sleep on that day?

Just write a few of these points clearly and once you have 15 to 30 days of readings then you should have a look at your BP readings and see on what days it was normal and when it was high.

If on some days your BP was high then you should have a look at the answers to the above questions. If anything out of the ordinary happened on that day that gave rise to your BP then you can note that issue and in this way, you can point out the culprits which are causing your BP to rise. Then you can start getting rid of those problematic things and see if you are having any positive response from that.

To check your blood pressure, you can find many digital machines in the market, that you can use to check your Blood pressure. Some of these machines can also connect to your phones and can record the blood pressure data for you. I will later provide a list of my favourite BP checking machines which are clinically validated and considered to be very accurate.

If your blood pressure readings are bad, then you should consult with your healthcare provider and regularly go for checkups. You can also take your record of blood pressure readings and show it to your doctor.

2. Make a Routine and Exercise Regularly:

Regular Physical Exercise is the most powerful way to manage your blood pressure. If you want to cut some numbers from your blood pressure reading and also don’t want to spend thousands on fancy equipment or gym fees. Then you should try walking, running, cycling, or dancing for at least 30 minutes a day.

If you can try this in the morning and then in the evening, then you will see surprising results. Reports suggest that these moderate physical activities if performed regularly can reduce your BP by 5 to 10 mm Hg. This might sound ordinary number but trust me, it can save you from a lot of trouble in the long run.

In addition to this, aerobic exercises, strength training, flexibility, and yoga are also some good options. It will not only help you in controlling your blood pressure but it will also help you in elevating your standard of life. You can also ask your healthcare provider to create a workout program that is personalized according to your needs.

3. Shed Excess Weight and Monitor your Waistline:

There is a direct correlation between our weight and our blood pressure. When our weight increases, our blood pressure also tends to rise. Additionally, being overweight can lead to other health issues such as diabetes and sleep apnea which can further elevate our blood pressure. Losing the excess weight can greatly help us in managing our blood pressure.

Research says that every kilogram of weight you lose can help lower your blood pressure by 0.5 to 1 mm Hg.

Moreover, where you carry your weight is also important. If the extra weight is around your waist area that can also increase your blood pressure. For Women, a waist measurement of greater than 35 inches, and for Men, a waist measurement of more than 40 inches may indicate a higher risk of hypertension. These numbers can vary from person to person and among different ethnic groups, so it is always good to consult with your doctor for personalized guidance.

4. Eat a Balanced Diet

Eating a nutritious diet can also help you in lowering your blood pressure. You should focus on eating fiber-rich fruits, vegetables, whole grains, and low-fat dairy products, and reduce the intake of saturated fats and processed junk foods. The Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diets are considered best for controlling high blood pressure.

You should also include fruits and vegetables rich in Potassium. Potassium helps to balance the amount of sodium in our blood and helps us in controlling our blood pressure. Avocados, Sweet Potatoes, Spinach, and Bananas are some common foods rich in potassium.

You should focus on adding different kinds of foods to ensure that you are getting all the necessary nutrients for your body. You can add items like berries, leafy greens, nuts and seeds, and healthy fats such as avocados and olive oil. One of the main causes of most of our health conditions is processed junk food that we get from the fast food shops, it is high in sodium and saturated fats. If you can stay away from processed foods and keep a close eye on what you eat, then you can easily control your blood pressure and a lot of other health conditions.

5. Reduce Sodium in your Diet

Sodium is one of the main factors that lead to high blood pressure. Most of the sodium in our diet comes from processed foods, so it is very important to read the labels and choose low-saturated fat and low-sodium options. You should try to limit your sodium intake to below 2300 mg per day. For even better results you can try to get it down to 1500 mg. Here are some simple and effective tips to reduce your sodium intake:

• Eating less or no processed foods
• Don’t add extra salt to your food
• Read food labels and choose low-sodium options
• Use herbs and spices to add flavor to your food
• Try to cook at home and avoid eating out.

One of the best things that you can do is to cook at home and try experimenting with different spices to add flavor to your food. You can try adding fresh herbs, lemon juice, cumin, paprika, and black pepper to your food. These herbs will not only help reduce the sodium intake, they are also good for your digestive system.

6. Get at least 7 hours of Sleep:

Sleep is very important. When we sleep, our body releases growth hormones and these hormones help our body to recover and regenerate. Poor sleep quality can lead to high blood pressure and a lot of other health issues. There might be various reasons for not getting enough sleep such as Sleep apnea, insomnia, restless leg syndrome, and stress.

You can try the following strategies to get good sleep:

• Maintain a strict sleep schedule by going to bed and waking up at the same time on each day.
• Create a calm environment in your bedroom by keeping it cool, dark, and quiet.
• Stop using phones or any other screens at least 1 hour before going to bed.
• Avoid coffee, alcohol, and large meals before bedtime.
• Practice meditation to calm your mind and to make it stop overthinking.

You should develop a strict bedtime routine to signal your body that it is time to go to bed. This might include activities such as taking a warm bath, practicing relaxation techniques, gentle stretching, or reading a book. I like reading books and doing meditation before going to bed. If still you are having problems with your sleep then you should talk to your doctor.

7. Manage Stress

Chronic stress is also a major contributor to high blood pressure. Like I said at the beginning, you need to identify the problem first. Once you do that then remedy becomes easy. You should identify the source of your stress and then you should try to manage it. There are multiple stress control techniques available now. You can try deep breathing, meditation, and working on your hobbies. Here are some easy and effective steps to manage your stress:

• Prioritize your tasks in such a way that you don’t need to rush at the deadlines.
• Practice saying no to unnecessary and unimportant things
• Try to avoid stressful conditions such as unreasonable people or heavy traffic
• Practice mindfulness and gratitude
• Stay positive and try to minimize overthinking.
• Focus on finding solutions rather than stressing about the problems.
• Spend time with your loved ones.
• Go for a walk in nature.

Engaging in such activities that you enjoy can greatly help you in managing your stress.

8. Quit Smoking

Smoking damages your blood vessels and raises blood pressure. If you can quit smoking, it can significantly help improve your blood pressure, reduce the risk of heart disease, and also improve your overall health. The good thing is the day you quit smoking, you will immediately start seeing the difference and over time it immensely improves your health.

You can seek support from various organizations that provide counseling to quit smoking or you can join any QUIT SMOKING support groups. Talking to your doctor or nicotine replacement therapy are some other options.

9 . Limit Alcohol Intake

If you drink alcohol daily, there are high chances of you getting high blood pressure. Not only does it raise your blood pressure it also causes a lot of other health issues such as Liver and Kidney diseases. To improve your health you should consider moderating your alcohol consumption. Even better if you can completely stop it. If you can’t stop it immediately then you can start reducing it gradually.

10. Try Natural Remedies

There are multiple natural supplements that are proven to be helpful in managing high blood pressure. Bark of Arjuna plant, Ashwagandha roots, Garlic, Berberine extract, and Hibiscus tea. These are some of the many natural remedies which are helpful in controlling blood pressure. Some other supplements like Vitamin D, Magnesium, and Potassium are also helpful in lowering blood pressure.

However, you have to be very careful about these supplements as they might interact with other medicines that you are taking to manage your BP. So it is always best to take your doctor’s advice before you start any new medicines or natural remedies.

There are many other ways to control your blood pressure but the main thing in all of these remedies is your consistency, if you are consistent in following these steps, and strictly manage your diet and workout plans then there are high chances that you will be able to control your blood pressure within a very short time.

Remember, High blood pressure is a serious condition and you should not ignore its signs. If you feel that your BP readings are going beyond normal then you should consult with your doctor so they can make a personalised decision about your health.

Any information provided in this post is based on my research, and provided for educational purposes only. Please do not treat it as a professional medical advice. Always consult with your healthcare provider before making any changes to your diet and medicines.