Hypertension, also known in the form of high blood pressure affects one-third of all American adults, and less than half individuals with high blood pressure are under control.
The high blood pressure of a person can cause serious health problems without showing any warning indicators.
“When you have blood pressure that gets too high for too long, it puts the risk of suffering from heart disease or stroke, kidney damage or an aneurysm formation,” says Colin A. Craft, MD, physician at Penn Heart and Vascular Center Washington Square.
The good news is lifestyle changes can assist you to naturally lower blood pressure.
How to lower blood pressure Naturally
1. Regular physical activity helps improve Health
It’s no secret that physical activity is essential to maintain your health. Not only can exercise help lower blood pressure, it will also help you manage your weight increase your heart strength and reduce your stress levels.
“Try to make an effort to do at minimum 150 minutes of exercise per week of moderate-intensity physical activity such as vigorous walking,” says Dr. Craft.
Although any aerobic activity (walking or jogging) will have an impact on your heart health, try to find something you love doing. This will make it simpler to commit to a regular routine and will motivate you to get moving.
2. Eat Less Salt
A majority of people consume too much salt and aren’t aware of they are doing it. In fact, the American Heart Association says that the typical American eats about 3,400 mg of sodium per day. However, the suggested daily intake of 2,300 mg, with an ideal intake not more than 1500 mg a day in particular for those suffering from high blood pressure.
Dr. Craft adds “Even just a tiny reduction in sodium in your diet may improve your heart health and can reduce your blood pressure, if you suffer from hypertension.”
To decrease sodium in your diet, follow these strategies:
Examine food labels. You should look for “low salt” as well as “low sodium” versions of the beverages and foods you normally buy.
Eat fewer processed foods. Only a tiny amount sodium is naturally present in food. Nearly 70 percent of the sodium we consume comes from processed, prepackaged or restaurant foods.
Don’t add salt. Just one teaspoon of salt is equivalent to 2300 mg of sodium. Use salt substitutes like garlic, spices, herbs and other seasonings in lieu of some or all of the salt to add flavour to your favorite meals.
3. Incorporate More Potassium to your diet to reduce high blood pressure.
Not only does potassium help in regulating heart rate it can also lessen its effects on sodium within the body.
“Potassium assists your body in getting rid of sodium and also eases tension in the blood vessel walls, both of which can help reduce blood pressure further,” Dr. Craft.
The most effective method to boost your intake of potassium is by adjusting your diet, as opposed taking supplements. Potassium-rich foods include:
Fruits like melons, bananas, oranges, apricots, tomatoes and avocados
Milk, yogurt and cream cheese
Leafy green vegetables, potatoes and sweet potatoes
Tuna and salmon
Beans
Nuts and seeds
Although incorporating these food items into your diet may improve your heart health, it’s crucial to consult with your physician about the amount of potassium suitable for you. If you suffer from severe kidney disease it is advised to avoid eating excessive amounts of potassium since your kidneys might not be able to remove the disease.
4. Limit Your Alcohol Consumption
A few studies have shown that drinking alcohol in moderation may benefit your heart. However, too much alcohol consumption at once can result in a sudden increase in blood pressure.
“Monitoring the consumption of alcohol is extremely important. Alcoholic drinks can be loaded with significant quantities of sugar and calories that can lead to increased body fat and weight gain, both of which can be factors that could lead to increased blood pressure in the long run,” Dr. Craft.
If you do drink and drink, there are some things you should know about. American Heart Association recommends that the consumption of alcohol by men be limited to two drinks per day . women limit their drinking to one drink per day. A drink is regarded as one 12 8 oz. beer, 4 oz. or wine 1.5 oz. of 80-proof spirits , or 1 oz. of spirits 100 proof.
If you’re taking medications to lower high blood pressure, you need to be particularly mindful of your alcohol intake.
“Besides the effects on your blood pressure, drinking alcohol can also affect the efficacy of blood pressure drugs,” explains Dr. Craft.
5. Reduce Stress to Lower Your Blood Pressure
We all have stress in our day-to-day lives–a flat tire in rush hour, a looming deadline at work–that can cause the blood pressure to rise temporarily. pressure. In the majority of instances, once the stressful event is over your heart rate and blood pressure return to normal.
But chronic stress can make you more susceptible to a variety of chronic health problems, such as the heart, high blood pressure, and stroke. Stress can also raise your blood pressure if your strategies for coping include eating unhealthy foods or alcohol consumption, or smoking.
Although it’s not possible to completely eliminate every stressor from your life, learning to handle stress in a healthy manner can have a positive impact on your health and wellness–which will in turn reduce your blood pressure.
Certain methods that can help ease or reduce stress include:
Reframing your mindset. Focus on the things you can control instead of dwelling on situations which are not in your control. Many times, our anxieties stem from the “what if”–instances that might not be the case. The ability to put those thoughts in perspective and reminding yourself of being conscious can help alleviate those fears.
Beware of stress triggers. Avoid putting yourself in stressful situations that are not needed. Try, for instance, leaving at work a little earlier to avoid traffic jams.
Practice gratitude. Recognizing the positive aspects within our lives is often a great way to distract us of what we would like or the things we’re lacking. In addition, outwardly expressing gratitude to others may reduce stress.
You should take time to relax and relax. Schedule time for things that bring you joy. Whether that’s eating a good meal or spending time with your loved ones or listening to an interesting podcast during your commute, make time to add small moments of enjoyment throughout your day.
It is important to remember that if your condition is prolonged hypertension, your treatment could require both healthy lifestyle changes like these, and medical treatment as prescribed by your doctor. Ask your doctor for specific suggestions on how to lower the blood pressure of your.
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