Controlling blood pressure without meditation is not so troublesome rather you can enjoy a sound and healthy life with it.

High blood  pressure means the power of blood  moving into the blood vessels. in other words, we can say, blood pressure is the force of circulated blood among the wall of blood vessels. If your blood circulated too high in your blood vessels that can be considered  as hypertension.

If you have blood pressure consistently unrevealed,  the wall of blood vessels can be damaged as well as the heart can be affected which leads you to a number of heart related disorders.

like heart attack, stroke,  heart failure, diabetes etc.So in case of  hypertension, reducing blood pressure is  impuortant for living a sound, healthy and free of cardiovascular and related disorders.

Hypertension  often doesn’t  have any significant symptom.However   in some instances, you should be more careful and should be alert  for preventing hypertension.

During middle age, men are more in risk of hypertension than women. But during older age  women are more in risk of developing hypertension than that of men.Importantly need to be  stated here that hypertension might be increased with age.

Besides this, family history causes a lot of developing hypertension. If your parents or siblings have  hi blood pressure  then you have the fearful expectation to be a hypertensive patient in course of time.

Black people are in more risk of hypertension  than white people

Most of the obese  people have the painful expectation  becoming a hypertensive patient  as they are in risk of heart and heart related disorders.

Obesity sometimes lowers the good cholesterol level and increases the bad cholesterol in our body. Bad cholesterol is one of the most important key factor of developing hypertension.

Unhealthy lifestyle as well as food habit is the two important factor for developing hypertension.

People who don't have quality sleep are more likely in chance of developing hypertension than  people who sleep well.

Physically inactive people have the biggest chance of getting hypertension.

People drinking too much alcohol, cigarettes or caffeine  are in high risk of developing  hypertension.

Excessive sodium may  increase the risk of hypertension

In most cases, people suffering from diabetes are the patient of hypertension at the same time.

Too much stress can lead anyone to the hypertension

As you have known the key factors of hypertension now it will be more easy for you to manage the situation. You can know blood pressure  condition, whether  it is too high or low, by checking it regularly.

As it is already stated here  that  hypertension does not have any significant symptom even when you feel well and healthy. So simply it is treated as  a "silent killer ".That's why it is so important and mandatory to check up  blood pressure time to time.

Blood pressure measurement is the measurement of the circulated blood into the blood vessels. When you read your BP( blood pressure), it shows  two numbers

(1) systolic blood pressure (2) diastolic  blood pressure

During the contraction of heart the pressure is  created in the arteries is known systolic blood pressure. it should be below 140 mm of Mercury ( mmHg). In the other hand, diastolic pressure  refers when the  heart  is relaxed and makes  pressure in arteries.

When you count blood pressure with a BP machine and you have the reading 140/90 mm of Mercury (mmHg) and higher then it could be considered as hypertension,

There are a number of things you can do for lowering or reducingc blood pressure. and with these ways  you can lessen  long term medication.

Some natural ways to control blood pressure are given here

(1) Adequate physical exercise : Regular physical activity plays a vital role controlling blood pressure. 150 minutes aerobic physical activity in a week can lower the blood pressure up to 8 mm of Mercury (mmHg).

Physical activity elevates blood circulation, helps to increase muscle mass as well as lowers bad cholesterol  in our body which not only decreses blood pressure   but also reduce the risk of heart disease. Infact regular exercise may lead you  to automatic well being.

So what to do for regular exercising. So what to do for regular exercising?  There are many things for practicing  like walking, swimming cycling dancing anything you can  choose even when you are staying at home. However it  should be started slow.

(2) Reduce overweight/ obesity : To maintain normal blood pressure it is mandatory to reduce your overweight. Bad cholesterol is  the most obstacle moving blood freely throughout the body.

Abdominal fat should be focused on when to reduce body weight. Respectively men and women waist measurement higher than 40 and 35 are in serious risk of hypertension. if you are able to reduce 5% of body weight, 3have  a good chance to reduce hypertension.

(3) Cut of unhealthy life style and food : Unhealthy lifestyle and food may lead you to the risk of hypertension which is responsible for serious  heart disease, diabetes, kidney failure etc. Always try to keep fruits, vegetables, beans, zero fat dairy products and many other healthy foods in your  food chart.

(4) Limit alcohol :  Taking limitless alcohol can take you to some severe health conditions including hypertension. Researchers say that low or moderate amount of alcohol is benevolent for heart. Daily one drink for women and two for men are considered as safe for health. If this amount is exceeded it become excessive and causes hypertension and some other complication.

(5) Take more potassium and less sodium : When your body gets more potassium and less sodium then your blood pressure gets better.  High salt level in your body can  make your high blood pressure riskier.

To become healthy always avoid high level of salt. In the other hand, potassium removes excess salt from your body and dilates blood vessels. However, kidney patients should take potassium with precaution.

(6) Consume less amount of processed food : When you take processed   foot precaution should be taken as processed foods are  full of  high in salt, extra sugar  unhealthy fats. And these elements  help to weight gain which may put you at risk of high blood pressure.

(7) Avoid smoking : Smokers are in high risk of getting  hypertension. The elements of tobacco destroy the wall of blood vessels. As a result,  the arteries  got narrow which causes hypertension.

It goes with saying that chemical of tobacco can be same harmful to your blood vessels when you are at passive smoking.

(8) Stress management : Stress often causes hypertension. Things that are responsible for your stress should be focused on then you will be able to reduce stress.

(9) Supervision of blood pressure at home : To find your blood pressure controlled you should monitor blood pressure  at home and try to get in touch with your doctor once in a month.

(10) Reduce intake of caffeine : Maybe long term effect of caffeine can increases  blood pressure. If you have hypertension  it is better not  to take caffein or take slightly.

(11) Sleep well : Sleeping well can bring you a  hilarious experience of controlling blood pressure. In order to get proper sleep you should do the following habits like :

Don't take tea or coffee  three hours before bedtime

Make a regular schedule of  sleeping time.

Always avoid heavy work even exercise  before sleeping

Try to sleep in a cool and  dark room.

(12) Eat dark chocolate : Dark chocolate contains some natural  compounds which relax blood vessels and help to prevent hypertension.

(13) Avoid added sugar based beverage : A research tells that some beverage  items containing added sugar  can increase hypertension. Always try to keep low carb diet to your food chart.

(14) Take calcium properly : Inadequate calcium consumption may  raise blood pressure. Calcium rich diets are linked with healthy blood pressure.Milk  is the best source of calcium.  Always  try to take  some milk or dairy products on daily basis.

(15)  Take plenty of water :  A small research founds that adequate water  is beneficial for patients who are  suffering from hypertension.

Hopefully with this following methods, you can  maintain hypertension properly  and can live a along happy and healthy life.