With a controlled life style and 30 min of walking can I get my bp to get low. I had sedentary life style for past 6 month and now I have left fired, junk and smoking completely. My diet is chapati daal chawal only with some fruits how much time will it take me to control my bp. I had bp around 140/104 on the 1st reading and 140/80 on the second check up but it fluctuates all the time I also had lipid profile test, kidney test and liver test but the were normal. Please let me know what steps should I take to make my bo go down. I do not want to be on medicine cause my age is too young and I want to control it with exercise and food habits. please tell me how should I work outbon daily base and whatball should I do.

Dr. Garima SharmaGeneral Physician8yrs exp

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Hi lybrate-user, Medication is often prescribed for hypertension. You can also help control it with simple natural remedies. Here are some of the home remedies which will help you prevent high blood pressure: 1. Lemons: Lemons help keep blood vessels soft and pliable and by removing any rigidity, high blood pressure will be reduced. In addition, you can help lower your chance of heart failure by consuming lemon juice regularly, due to its vitamin C content. Vitamin C is an antioxidant that helps neutralize the harmful effects of free radicals. Simply drink a cup of warm water with the juice from half a lemon added to it each morning on an empty stomach. For best results, do not add salt or sugar. 2. Watermelon Seeds: Grind equal quantities of dried watermelon seeds and poppy seeds (khus khus). Take one teaspoon of this mixture in the morning on an empty stomach and again in the evening. Alternatively, add two teaspoons of gently crushed, dried watermelon seeds to one cup of boiled water. Steep it for about an hour, then strain it. Take four tablespoons of this water at regular intervals throughout the day. 3. Garlic: Eat one or two crushed garlic cloves daily. You can simply crush them with your hands. Crushing garlic cloves creates hydrogen sulfide, a compound that promotes good blood flow, removes gas and reduces the pressure on the heart. If you do not like eating raw garlic or if it causes a burning sensation, then take it along with a cup of milk. You can also mix five or six drops of garlic juice in four teaspoons of water and take it twice a day. 4. Banana: Bananas are one fruit that people with high blood pressure can eat regularly to control it. Bananas are a rich source of potassium, which lessens the effect of sodium. So, try to eat one or two bananas daily. Along with bananas, you can try dried apricots, raisins, currants, orange juice, spinach, zucchini, baked sweet potatoes, can notaloupe, and winter squash. 5. Celery: The high level of the phytochemical 3-N-butylphthalide present in celery greatly helps control high blood pressure. Phthalides help relax the muscles in and around arterial walls, thereby creating more space and allowing the blood to flow in without difficulty. At the same time, it can help reduce the stress hormones that constrict blood vessels, which contributes to high blood pressure. Try to eat one stalk of celery along with a glass of water daily. If you prefer, you can munch on celery throughout the day. Hope this helps. Good Luck.  

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