The force at which blood flows through the arteries from the heart is known as blood pressure.
The blood flows through the arteries more quickly when blood pressure is high. This affects the blood vessels and increases the pressure on the arteries’ sensitive tissues. Severe health issues can arise from high blood pressure without any prior warning symptoms. Famously known as a ‘silent killer,’ it typically waits to show symptoms until the heart has sustained serious damage. Most people are unaware that they have high blood pressure as there is no visible symptoms.
Here are a few remedies that can help manage your blood pressure levels naturally.
Maintain an active lifestyle
Frequent exercise improves mood, strength, and balance in addition to lowering blood pressure. Additionally, it lowers your chance of developing diabetes and other cardiac conditions. Consult a physician about a safe exercise regime, if you haven’t exercised in a while. Exercise at a moderate pace at first, then progressively increase the frequency and intensity. Not a fan of the gym? Move your exercise outside. Go for a swim, jog or walk and get the same advantages. Moving is the most crucial thing to do!
Follow DASH diet
You can reduce your systolic blood pressure by as much as 11 mm Hg by adhering to the Dietary Approaches to Stop Hypertension (DASH) diet. This diet includes:
• consuming whole grains, fruits, and vegetables
• consuming lean meats, fish, and nuts
• avoiding processed foods, high-fat dairy products, and fatty meats
• reducing consumption of sugary beverages, such juice and soda, and desserts
Reduce your salt intake
Cutting back on sodium may be essential for decreasing blood pressure. Some people have fluid retention as a result of eating too much sodium. Blood pressure rises sharply as a result. Try seasoning food with herbs and spices instead of salt to reduce the amount of sodium in your diet.
Additionally, processed foods are frequently high in sodium. Always check food labels, and whenever possible, go for low-sodium options.
Maintain a moderate weight
Blood pressure and weight are closely related. Even a small weight loss of 5 to 10 can help decrease blood pressure in those who are overweight or obese. Not only is it important to achieve and sustain a healthy weight, but monitoring your waist size is essential for controlling blood pressure. Visceral fat, or excess fat around the waist, may have a detrimental effect on heart health and eventually result in major health issues, such as high blood pressure. In general, women should maintain waist size less than 35 inches, while men should maintain a less than 40 inches.
Quit smoking
Your blood pressure rises momentarily after smoking cigarette for a few minutes. Regular smoking might cause your blood pressure to remain high for extended periods of time. People who have high blood pressure and they smoke are at a greater risk of suffering from heart attack, stroke, and high blood pressure. Even passive smoking increases your risk for heart disease and hypertension. Giving up on smoking has many health benefits apart from bringing your blood pressure back to normal.
Reduces stress
It might be challenging to decelerate and unwind in the fast-paced, high-demand world of today. To help control your stress levels, it’s crucial to occasionally take a break from your everyday obligations. Blood pressure might momentarily rise as a result of stress. Finding the source of your stress is helpful. It may be your finances, relationship, or career. Once you’ve identified the cause of your stress, you can look for solutions. Additionally, you can act to manage your stress in a healthy way. Try doing some yoga, meditation, or deep breathing exercises.
FAQs
When one has high blood pressure, what should you avoid?
High blood pressure can be caused by a number of things, such as a diet high in salt, excessive alcohol consumption, and inactivity. It could be helpful to maintain an active lifestyle, moderate alcohol use, and cut back on processed foods and other items rich in sodium.
Can consuming a lot of water cause blood pressure to drop?
Certain studies indicate that dehydration may exacerbate hypertension by disrupting the blood vessel’s normal function. As a result, it could be beneficial to stay hydrated throughout the day by drinking lots of water.
Men usually need around 13 cups of water a day, while women need about 9 cups. However, a number of variables, such as your age, degree of activity, and health, may affect this quantity.
How can one lower their blood pressure immediately?
Blood pressure levels cannot be quickly lowered at home. Instead, you should work out a treatment plan with your doctor to lower blood pressure; this may entail dietary, lifestyle, and activity modifications.