Highblood pressure is when your blood pressure remains abnormally high (a reading of 140/90 mm Hg or greater).
It is a measure of how blood pushes against the walls of your
arteries as it moves through your body. High blood pressure also known
as hypertension is a major risk factor for heart diseases such as stroke
and congestive heart failure. There are natural ways of controlling
hypertension. This includes lifestyle changes such as exercising, losing
weight, eating healthy or limiting alcohol consumption.
1. Exercise:
Physical activity is crucial for controlling hypertension. Exercising
about half an hour everyday can greatly reduce your blood pressure to
safe levels. Talk to your doctor before developing an exercise plan to
know if you need any exercise restrictions.
2. Lose weight :Weight
loss reduces your insulin level and circulating leptin. This partially
reduces sensitivity to these hormones and reduces activation of the
sympathetic nervous system. It also decreases plasma renin level and
aldosterone level. All of these factors improve condition for
hypertensive patients.
3. Eat healthy:
Change in diet can control your hypertension. It is essential to adopt
the DASH (Dietary Approaches to Stop Hypertension) diet. This includes
eating more whole grains foods, fruits and vegetables. Eating foods rich
in magnesium, potassium and calcium is also part of this plan.The DASH
eating plan also includes eating foods with less salt/sodium, sweets,
added sugars, sugar containing beverages, fats, and red meats
4. Reduce Sodium intake:
Reduction of sodium in your diet can also help with this medical
condition. To help you cut back on salt intake, read foods labels to
know their sodium percentages, use natural spices and herbs to flavor
food instead of salt. Cutting down on processed foods such as potato
chips and bacon can also help.
5. Limit alcohol consumption:
Drinking alcohol in excess can elevate blood pressure and reduce the
effectiveness of hypertension medications. It will also improve your
health in so many ways.
6. Don’t smoke or avoid second-hand smoking:
Nicotine found in tobacco products can increase the pressure level of
your blood. Smoking or inhaling smoke from others puts you at risk of
hypertension and other cardiovascular diseases.
7. Don’t stress:
Stress can temporarily increase your hypertension. It is important to
know your cause of stress and find healthy ways to deal with it.
8. Limit caffeine Intake:
Drinking caffeinated beverages may increase the pressure at which the
heart pumps blood. To know the effect of caffeine on you, check your
blood pressure before and after drinking caffeine beverages.
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