I had a lot of trouble with high blood pressure when I was younger. It was always a little bit too high during my sports physicals when I was in school. It reached a point where I started taking medicine in my twenties. However, it no longer causes me any issues now that I’m older. Since then, I haven’t taken medication, and my blood pressure has stayed well below 120/80 every time I check.

Let me explain to you how I was able to drop my blood pressure to a healthy range without medication. For me, it was all about making one dietary adjustment.

I reduced my salt intake. I used to be a saltaholic, as the lady and gentleman in the film will attest. Before adding salt, I wouldn’t even taste my meal. However, by using a salt substitute, I was able to control my habit.

I prefer the NoSalt brand because it replaces potassium chloride with potassium chloride. I believe that the extra potassium aids in lowering my blood pressure as well. Other brands may be preferable to you. Some, like Mrs. Dash seasonings, include a blend of spices that may be sprinkled on top of the potassium instead of using it separately.

120/80 isn’t a magic number, contrary to popular belief. Having a blood pressure under 120/80 is beneficial—as long as you feel well and the lower value isn’t caused by some other medical condition, such as anemia, blood loss, or a poor heart.

I decreased my salt intake and cut back on high-sodium meals like processed meats. I shop for low-salt soups and simply add NoSalt to them. It’s effective for me. It may or may not work for you, and let me explain why.

How to Tell Whether You’re Salt Sensitive

There’s a portion of individuals with high blood pressure who are particularly sensitive to salt. When we consume too much of it, our blood pressure shoots to the moon. Sodium has a bigger impact on other groups than it does on individuals with a salt sensitivity. The only method to tell if you’re sodium-sensitive is to reduce your sodium intake and check your blood pressure.

The typical sodium intake is 1,500 to 2,300 mg per day. For me, it’s not necessary to track exactly how much salt I consume. I just try to avoid eating as much as possible. You require a little amount of salt, so don’t be concerned about it.

The taste is not a problem for me, but many people find it unpleasant. So don’t be shocked if you dislike it at first. It will most certainly grow on you with time.

Another benefit of potassium-chloride replacement is that it may assist. I previously alluded to it. We know from many studies that increasing your daily potassium intake benefits the majority of individuals’ blood pressure. Of course, vegetables and fruits are excellent sources, and I consume a lot of them.

However, before increasing your dietary potassium in any way, make sure your kidneys are healthy. They regulate blood potassium levels. A significant accumulation of blood potassium may be deadly. So consult with your physician to ensure that everything is okay.

Other Ways to Reduce Blood Pressure Without Taking Medicine

No, I am not telling you not to take prescription drugs. It frequently saves lives. There are now numerous less expensive generic brands with little or no negative effects available these days.

Here are some additional suggestions for lowering blood pressure:

  • Don’t smoke.
  • Keep your weight normal.
  • Exercise 30 minutes or more most every day.
  • Avoid excess alcohol.
  • Keep your caffeine intake to two or fewer caffeinated beverages per day.
  • Avoid too much stress. Try relaxation techniques.
  • Avoid medicines and dietary supplements that may cause your blood pressure to rise. Over-the-counter cold medications that include a decongestant, diet pills, and even NSAIDs like ibuprofen and naproxen are examples of drugs that might raise your blood pressure. Before taking any vitamins or supplements, be sure you understand the side effects and dangers.

Garlic may lower blood pressure somewhat. Learn more about the side effects, interactions, precautions, and dosage here.

Who Should Be Checked for High Blood Pressure

Remember, you may feel fantastic despite having dangerously high blood pressure. In fact, until your blood pressure lowers and is safer, you may feel tired and weary. Recognize this and give it a few weeks to recover from the shock of being diagnosed with high blood pressure.

Even if you have no symptoms, high blood pressure is considered the quiet killer because it causes damage without people noticing. Everyone should have their blood pressure checked once every few years—more often if you’re over 40 or have a family history—to ensure that it does not progress. Many clinics will check your blood pressure for free on request.

If you have a family member with high blood pressure (which puts you at greater risk), I recommend buying an automatic cuff and checking your blood pressure at home on a frequent basis. That usually provides a more accurate sense of your true blood pressure number because many individuals have “white-coat hypertension.” Their blood pressure rises just slightly when they visit the doctor’s office.

What was your experience? Do you or a loved one have high blood pressure? What steps have you taken to reduce it?

Photo by CDC on Unsplash

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