Introduction
High blood pressure affects many people at some point in their life. If high blood pressure remains untreated or stays for longer durations, then it may lead to t other diseases like heart disease and stroke. There are several methods to reduce high blood pressure naturally. People suffering from high blood pressure are unaware of the presence of hypertension in their bodies as it is devoid of any warning signs.
Top Tips to Control Blood Pressure
Loose the Extra Weight
Extra weight is the leading cause of high blood pressure. Being overweight can lead to difficulty in breathing during sleep, which can further increase blood pressure.
Loosing even a little weight has shown effective results in lowering high blood pressure. Weight loss is considered by far the best lifestyle modification to reduce high blood pressure.
Carrying a big waistline is also directly related to a greater risk of high blood pressure. Waistlines should be controlled by adopting healthy lifestyle habits like reducing fatty foods and exercising regularly.
Regular Exercise
Regular exercise has been shown to reduce considerable levels of high blood pressure effectively. Continuous exercise habits will ensure that blood pressure does not rise repeatedly. On average, 30 minutes of moderate daily exercise is good for controlling blood pressure.
Walking, jogging, cycling, swimming, and dancing are considered the best forms of physical activity to control blood pressure. Consider taking advice from an exercise trainer to develop an exercise program.
Eat Healthy Foods
Eat a diet that is rich in whole grains, fruits, vegetables, low saturated fats and cholesterol, and low-fat dairy products has been shown to reduce high blood pressure considerably.
If you plan to diet, consider the Mediterranean diet and DASH Diet( dietary approaches to stop hypertension).
Potassium salts inside the table salt can lower the effect on high blood pressure. Potassium-rich foods are fruits and vegetables. Consult your doctor and dietician for a professional approach to managing hypertension through diet.
Reduce Salt Consumption
Even a little more salt than the regular amounts is known to cause a rise in blood pressure.
The best practices to follow to restrict sodium salt consumption are
- Eat less processed foods as they are known to contain high amounts of sodium salt.
- Do not use more quantity of salt in foods. Instead, use herbs or spices for the flavour.
- Cooking properly ensures you consume less salt.
Reduce Alcohol Consumption
Reduce excess alcohol consumption has also been shown to reduce high blood pressure. Eating medicines along with alcohol may reduce the effect of anti-hypertensive ( medicines used to lower high blood pressure. Drinking alcohol in limited amounts may be okay. Consult your doctor to know more.
Stop Smoking
Smoking can drastically increase the blood pressure. Apart from the reduction of high blood pressure, it can also lower the risk of heart disease and improve overall health.
Get Good Sleep
Sleeping less than six hours for a long duration of time can cause a rise in blood pressure. A few practices which can help in getting good sleep at night are
- Adhere to a sleep schedule- go to bed and wake up at the same time each day.
- Create a space- keep the place where you sleep calm, dark, without noise, and cool.
- Be careful about food and drinks- do not go to bed either hungry or with too much food inside the stomach. Both are not good for good sleep. Avoid caffeine drinks while or before going to bed.
Reduce Stress
Long-term stress is known to cause hypertension. To overcome stress, follow these practices;
- Focus on problems that you can solve. Do not run after problems that do not get solutions easily.
- Avoid the triggers of stress and find alternative solutions to avoid them.
- Give enough time to relax by pursuing any hobbies or simply walking and having a relaxing talk with close ones.
- Avoid doing too much.
To know which foods can be consumed to control your blood pressure or medications general information, download online pharmacy apps like Truemeds.
Conclusion
High blood pressure is a lifestyle disorder that should be ideally dealt with by modifying the lifestyle to improve the blood pressure. Practise regular exercise, keep your weight in control to reduce stress, and follow healthy tips, as discussed in this article, to keep your blood pressure in control.
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