How to lower blood pressure naturally -No medicine requirements
How to Lower High Blood Pressure Naturally – Pakistan & India
High blood pressure, also called hypertension, affects millions of people in world.This article shares easy, natural ways to lower blood pressure./p>
1. Eat Low Salt Diet
- Cut salt to 2.5–5 g per day—use herbs and avoid spicy and salty foods
- Avoid processed foods and pickles, common in both countries 3.
2. Take a Potassium-Rich Diet
Add fruits and veggies rich in potassium like bananas, spinach, and citrus fruits like orange and lemon to help balance blood pressure naturally 4.
3. Home Remedies and Foods
- Eat kiwifruit(locky) or watermelon regularly 5.
- Include beets like carrot and beetroot(chakander), nuts, seeds, leafy greens, fatty fish, and citrus fruits 6.
4. Regular Exercise Routine
Experts recommend moderate exercise:
- Walking normaly not fast running 30–45 in day or 5 times in a week 7.
- Other options:like swimming, cycling, strength training, Tai Chi 8 if you are a housewive or you do not go out for cycling you just do walking twice in day.
5. Manage Stress and Sleep Well you dont take stress in any situation because situation change with time but high blood pressure is not safe for your life. you make a well sleep 😴 timing because sleep is very important for your body hormones to maintain body functions.
Stress and poor sleep raise blood pressure .
- Try deep breathing oxygen inhale through nose and release by mouth, meditation, yoga 9.
- Aim for 6–8 hours of good sleep every night 10.
6. check Your BP at Home
Use a validated home BP monitor regularly. It helps detect silent hypertension early by this method you know about your condition and timely appointment for a doctor if you are not feel better 11.
7. Lifestyle Habits to Avoid
- Avoid smoking and excessive alcohol 12.
- Keep a healthy weight according to your age and height 13.
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