When your blood pressure is high it is also known as hypertension but when it becomes low it is known as hypotension. On this article we will focus on High blood pressure (hypertension) and natural ways to help you reduce it.
Usually your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. High blood pressure (H. BP) is as a result of narrow arteries. Therefore the narrower your arteries the higher your blood pressure. Narrower arteries can lead to coronary artery disease which is also part of the causes of Heart Attack.
Blood pressure lower than 120/80 mmHg is considered normal. If your numbers are above normal but under 130/80 mmHg, you fall into the category of elevated blood pressure. When the blood pressure is above 140/90 mmHg is considered as high blood pressure (hypertensive).
With time, if increase in blood pressure is not properly controlled, you may face a major risk of developing heart disease and stroke. Not to worry about controlling and lowering your high blood pressure because Healthy Health Consult have come up with effective natural ways that can help you to reduce your blood pressure and keep your heart healthy.
Below are the Natural Ways:
1. Manage Stress: Chronic stress is common, but your mind and body can pay a high price in a negative way. Learn to recognize overwhelming stress—and what you can do about it. It could be physical, emotional e.t.c. Stress is a major trigger of high blood pressure. Often times physicians advice their patients to have enough bed rests or to take a leave from work, but in recent times, stress don’t only come from work, it can be pressure from marriage or relationships too. Chronic stress puts your body in a constant fight or flight mode. On a physical level, that means a faster heart rate and constricted blood vessels. You can reduce stress by meditation or yoga.
2. Reduce Your Sodium Intake and Take more of Potassium Rich Meal: Salt contains lots of sodium, by reduce the quantity of salt in your food you’re reducing your intake of sodium. Salt has been linked to increase in B.P and heart events, like stroke. If you already have high blood pressure, you need to reduce your sodium intake.
These few Tips are Helpful in Reducing your Sodium Intake.
– Read food labels or avoid processed food: processed food often times contain lots of sodium, If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
– Avoid adding salt: Just 1 level teaspoon of salt has 2,300 mg of sodium. To add flavour to your food, use alternatives like herbs.
Moving on to potassium, it aid to reduce the effects of sodium on B.P. The best source of potassium are fruits and vegetables rather than supplements. Fish, Vegetables such as potatoes, tomatoes, greens and spinach, fruits such as apricots, avocados, oranges and bananas. Learn more about the health benefits of Bananas.
3. Practice Regular Exercise: Splitting 150 minutes of proper exercise during the days of the week helps to lower not only your B.P but also your sugar level. Let the exercise be healthy. Regular exercise increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort which lowers the pressure in your arteries. Strength training and aerobic exercise all of which includes walking, jogging, cycling, swimming, dancing, using the stairs, e.t.c are helpful.
4. Quit Smoking: it’s no coincidence that in the packet of cigarettes it is written that smokers are liable to die young, I am not trying to scare you with that, I just want to point out the meaning behind the sentence, it says a lot and can mean that smoking have adverse negative effects on one’s health. The chemicals in tobacco can affect your blood vessels even if you are around secondhand smoke. Smoking causes temporary increase in your B.P and an increase in your heart rate. Quitting smoking can reduce your risk of developing heart disease and also help to improve your heart health and overall health.
5. Reduce and Regulate Your Alcohol Intake: Some studies have shown that taking a little quantity of alcohol that is low-to-moderate amounts of alcohol may protect the heart but if it is consumed more can raise your B.P. In fact, alcohol is linked to 16% of H.B.P cases round the world. One drink for women and two for men a day. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
6. Lose Weight: often times blood pressure increases as weight increases. Being overweight can cause disrupted breathing while you sleep (sleep apnea), which further raises B.P. If you weigh too much, losing even 5 to 10 pounds can reduce your B.P. That way you’ll lower your risk for other medical problems. Also by restricting sugar and refined carbohydrates can help you lose weight and lower your B.P
Note: If you have high blood pressure, we recommend regular visits to your doctor to control and monitor your blood pressure. If your blood pressure is well-controlled, ask your doctor about how often you need to check it or you can make use of home monitoring to keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.