A doctor measuring the blood pressure of a patient. Photo Healthline.com

Blood pressure patients more often than not resort to medication to check their ailments, most of which are expensive or carry side effects.

However there is a healthier and safer option of home remedies that the patients could adopt if they wish not to go the medication route while trying to bring their blood pressure down.

Doctors who have published their recommendations in different publications including Healthline, a respected American health publication as well as the Mayo Clinic website run by an American non-profit academic medical centre.

The medical practitioners recommend that blood pressure patients should;

Reduce Alcohol Consumption

Medical research shows that alcohol can be good for health if consumed in moderation.

One drink a day for men and two for women can potentially lower your blood pressure by about 4 mm Hg.

However the fact still remains that excessive consumption of alcohol is harmful to your health especially for blood pressure patients and as such, the patients should consume it with moderation.

Cut Back on Salt Consumption

Blood pressure patients should also keep their sodium intake to a minimum.

When you take too much sodium, your body retains fluid leading to a sharp rise in blood pressure.

Lose Excess Weight

Research shows that losing weight contributes to lower blood pressure.

The extra fat around your waist, called visceral fat, besides contributing to high blood pressure, also leads to a number of health problems.

Men should keep their waist measurement to less than 40 inches while women should keep theirs at less than 35 inches.

Eat More Vegies, Fruits

Scientific research also shows that eating primarily plant-based foods such as fruits and vegetables, legumes, whole grains, seeds, and nuts contributes to lower blood pressure.

In addition to the diet, participants get regular exercise, drink adequate amounts of water, and get a good night’s sleep.


Check Your Stress Levels

Chronic stress contributes to high blood pressure. Stress also leads to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Doctors recommend that patients take some time to think about what’s bothering them including family, finances or workplace related issues. Further, the doctors advise the patients to work towards eliminating this stress.

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