Tips to Reduce High blood pressure without medicine

1. Exercise regularly

Regular exercise at least 30 minutes most days from a week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It is important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have high blood pressure (hypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing.

2. Breathe deeply

Try 5 minutes in the morning and at night for low blood pressure. Inhale deeply and expand your belly. Exhale and release all of your tension.

3. Maintain a Healthy Weight

Maintaining a healthy weight for your body helps keep your blood pressure in check. If you are overweight, losing excess weight is especially important for lowering blood pressure. Hypertension, when coupled with obesity is dangerous to long-term health. Obesity can cause poor circulation, stress on joints and bone structure and stress to the heart.

4. Eat bananas

You know that eating too much salt can raise blood pressure, but most people aren’t aware of the benefits of potassium, which counters sodium’s ill effects.
According to the Dietary Guidelines, people with hypertension may especially benefit from upping the amount of potassium in their diet. A few good sources: bananas, a baked potato with skin, orange juice.

5. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products.

Dairy food : Writing down what you eat, even for just a week can surprising light on your true eating habits.

Boosting potassium: Potassium can effects of sodium on blood pressure. The best source of potassium is food such as fruits and vegetables rather than supplements.

6. Pick potatoes

Top sources of potassium-rich produce to achieve low blood pressure include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon and dried fruits.

7. Reduce and Manage Stress

Stress can increase blood pressure at least temporarily. You will want to pay particular attention to lowering your stress if you are at risk for high blood pressure due to being overweight. Many activities can help you stay calm while suffering from daily stresses. Many of the same healthy actions those are good for your blood pressure like eating right and exercising.

8. Cut salt

People with normal blood pressure, moderately high blood pressure, and full-fledged hypertension can reduce their blood pressure by cutting salt intake.
We get most of our sodium from processed foods, so stick with whole foods. When you do eat foods with nutrition labels, be sure to check their sodium content.

9. Yoga

Yogic breathing exercises reduced blood pressure in people with hypertension, possibly through their effects on the autonomic nervous system, which governs heart rate, digestion, and other largely unconscious functions.