High blood pressure is among the most common ailments people across the world face. Mostly, it is asymptomatic, which means there are no signs or symptoms it gives, but it can lead to disastrous consequences like heart attacks and strokes if not regulated well in time.
And so, if you have hypertension, you may wonder if you need to take medicine to treat it. However, according to cardiologist Dr Sudhanshu Rai, lifestyle changes can play a vital role in treating high blood pressure-thereby preventing, delaying, or even lessening the need for medicine. “It needs consistency,” Dr Rai told his followers on Instagram. Here is an easy 21-day routine you can follow to lower blood pressure and keep it down.
Do not add salt
Salt, or sodium, not only increases water retention but also drives up blood pressure by increasing the volume of water in your heart. And so, it is important to lower the amount of salt you eat in daily meals. To fulfil daily potassium levels, you must eat a banana daily, as it is a counteragent to sodium, helping kidneys excrete sodium and ease tension in blood vessel walls.
Drink hibiscus tea
Hibiscus, or Hibiscus sabdariffa, is a natural antioxidant and has potential diuretic properties, as supported by several studies. Drinking it regularly helps reduce systolic and diastolic blood pressure. While it is generally considered safe, it is always safer to first consult with your doctor as well, especially if you take blood pressure medicine, to avoid potential interactions.
Eat garlic in every meal
According to Dr Rai, garlic – packed with a number of active sulphur compounds – has the power to modulate endothelium-relaxing and constricting factors, which leads to blood pressure reduction. You can add a pod of garlic to your daily meals or even add garlic powder generously for a quick effect.
Allicin – the main active compound in garlic – is thought to be largely responsible for its blood-pressure-lowering properties. Studies say allicin prevents the production of angiotensin II, a compound responsible for increasing blood pressure by causing your blood vessels to tighten up or contract.
Take a 40-minute walk daily
Walking daily for at least 30 to 40 minutes naturally lowers blood pressure by strengthening your heart and making your blood vessels more flexible. According to Dr Rai, walking is an aerobic exercise that should be performed three to five times a week for an effective and low-risk intervention for high blood pressure.
Dr Rai suggests that for 21 days, while walking, you make sure to maintain a moderate pace, which is enough to get your heart rate up. Also, incorporate walking into your daily routine by making it a part of your daily commute, taking the stairs, or going for a stroll with friends or family.
Drink green tea instead of coffee
Replacing your cup of coffee with green tea is the best thing you can do to naturally lower blood pressure, as it is packed with antioxidants. Green tea also has lower levels of caffeine, which helps improve endothelial function and blood vessel relaxation. Studies say regular consumption of green tea helps reduce LDL or bad cholesterol – thereby reducing the risk of heart disease.