Do you have high blood pressure? If so, you are in the right place. You can follow the instructions / tips in the article to control or control your blood pressure by yourself. Everyone knows that there are many precautionary measures against any kind of disease compared to the treatment and intake of unnecessary medicines.
High blood pressure is a dangerous condition that can damage your heart. Abandoned increases the risk of heart disease and stroke.
But there is good news. There are a number of things you can do to lower your blood pressure naturally, even with medication. Here are 15 ways to deal with high blood pressure.
1- Walk And Exercise Regularly
Exercise is one of the most satisfying things you can do to reduce your high blood pressure. Regular exercise helps improve your heart and be more efficient at pumping blood, reducing the pressure on your arteries.
In fact, an average of 150 minutes of exercise, such as walking, or 75 minutes of brisk exercise, such as running, can help lower blood pressure and improve your heart health.
Bottom Line: Just 30 minutes of walking a day can help lower your blood pressure. More exercise helps to reduce it even more.
2- Reduce Your Sodium Intake
The use of salt is excessive all over the world. This is largely due to processed and processed foods. Because of this, many public fitness efforts aim to reduce salt in the food business. In many studies, salt has been linked to high blood pressure and coronary heart disease, such as stroke.
One of the reasons for this may be genetic differences in how people handle sodium. About half of all people with high blood pressure and a quarter of normal people are sensitive to salt. If you already have excessive blood pressure, it is worthwhile to lower your sodium intake to see if there is a difference.
For cleaner people, change the processed ingredients and add herbs and spices instead of salt.
3- Drink Less Alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is associated with 16% of all blood pressure cases worldwide.
Bottom Line: Drinking any amount of alcohol can raise your blood pressure.
4- Eat A Diet Rich In Potassium
Potassium is an essential mineral. It helps your body eliminate sodium and relieve pressure on your blood vessels. Modern diets have reduced potassium intake and improved sodium intake for most people.
From potassium to sodium in your diet, focus on eating less lean, less processed foods and more fresh, whole foods. Foods that are high in potassium mainly include:
Vegetables, such as leafy greens, tomatoes, potatoes & sweet potatoes.
- Fruits, as well as melons, bananas, avocados, oranges and apricots.
- Milk, such as milk and yogurt.
- Tuna and salmon
- Nuts and seeds
Bottom Line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
5- Reduce Caffeine In The Lower Back
If you’ve ever had a cup of coffee before taking your blood pressure, you know that caffeine builds up quickly. However, there is not much evidence to defend that caffeine consumption in general can lead to long-term extension.
Caffeine can also have a positive effect on people who do not normally use it. If you suspect that you are sensitive to caffeine, look below the back to see if it lowers blood pressure.
Bottom Line: Caffeine can cause a short-term increase in blood pressure, although for many people it no longer causes a long-term increase.
6- Learn To Manipulate Stress
Stress is a major factor in high blood pressure. When you are under constant pressure, your physical competition is in constant combat or flight mode. At the physical level, this ability is faster in the heart and faster in the blood vessels.
When you experience stress, you are more likely to interact with different behaviors, such as drinking alcohol or eating unhealthy foods, which can have a negative effect on blood pressure.
Numerous studies have shown how lowering blood pressure can help lower blood pressure:
Bottom Line: Chronic stress can contribute to high blood pressure. Finding ways to handle stress can help.
7- Eat Dark Chocolate Or Cocoa.
Bottom Line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels by lowering blood pressure.
8- Lose Weight
If you are overweight, losing weight can make a big difference in your heart health. In previous studies, a loss of 17 pounds (7.7 kg) was related to a decrease in systolic blood pressure of 8.5 mm Hg and diastolic blood pressure of 6.5 mm Hg.
To understand this approach, a healthy test should be less than 120/80 mm Hg. When weight loss is combined with exercise, the effect is even greater.
Losing weight helps your blood vessels to grow and contract, making it easier to get blood out of your heart’s left ventricle.
Bottom Line: Losing weight can significantly reduce high blood pressure. This effect is even greater when you exercise.
9- Quit Smoking
One of the many reasons to quit smoking is that addiction is a major risk factor for heart disease. Each puff of cigarette smoke causes a slight temporary increase in blood pressure. In addition, it is recognized that chemical compounds in tobacco damage blood vessels.
Surprisingly, the study did not find a definitive hyperlink between smoking and excessive blood pressure. This is probably because people who smoke improve their tolerance over time.
However, since smoking and high blood pressure increase the risk of heart disease, quitting smoking can help reverse this risk.
Bottom Line: There is conflicting research on smoking and high blood pressure, but what is clear is that both increase the risk of coronary heart disease.
10- Cut Delivered Sugar And Subtle Carbs
There is a search body in progress that shows a hyperlink between ingested sugar and excessive blood pressure. Another study found that drinking sweetened milk with very little sugar in a day was associated with lower blood pressure.
And it’s not just sugar – all the good carbohydrates, like those found in white flour, can quickly turn your blood sugar up and cause problems. Some studies show that low carbohydrate foods can also help lower blood pressure.
A study of humans undergoing statin therapy found that those who followed a carbohydrate-related diet for six weeks had better improvements in various markers of blood pressure and coronary heart disease than those who did not.
Bottom Line: Better carbohydrates, especially sugar, can also raise blood pressure. Some studies suggest that a low-carb diet may also be helpful in lowering carbohydrate levels.
11- Eat Berries
Berries are more than just juicy flavors. In addition, they are packed with polyphenols, natural plant compounds that are great for your heart. Bottom line: Berries are rich in polyphenols, which help reduce the overall risk of high blood pressure and heart disease.
12- Try Meditation Or Deep Breathing
Although both of these behaviors may be less than “stress reduction techniques”, “meditation and deep breathing deserve uniqueness. Both meditation and deep breathing are believed to activate the parasympathetic fear system.
The device is activated when the body is relaxed, slowing down. Reducing heart rate and blood pressure Deep breathing strategies can also be very effective.
Bottom Line: Both meditation and deep breathing can stimulate the parasympathetic diagnostic system, which helps lower your heart rate and lower your blood pressure.
13- Eat Foods Rich In Calcium
People having low calcium quantity intake some face high blood pressure. Although dietary calcium supplements have not been shown to lower blood pressure, a diet higher in calcium appears to be associated with a healthier degree.
Mostly for adults, the daily intake of calcium is 1,000 mg recommended. For women over 50 and men over 70, this is 1200 mg a day. In addition to dairy products, you can get calcium from chard and various green leafy vegetables, beans, sardines, and tofu.
Bottom Line: Calcium-rich foods are linked to healthy blood pressure levels. Get calcium from deep leafy greens and tofu as well as dairy products.
14- Take Natural Supplements
Some natural dietary supplements can also help lower blood pressure. Here are some top dietary supplements that have evidence to back them up. Aging Garlic Extract – Aging garlic extract has been used successfully as a standalone treatment and with traditional blood pressure treatment.
Bottom Line: Various different herbs have been additionally researched for their ability to lower blood pressure.
15- Eat Magnesium-Rich Ingredients
Magnesium is an important mineral that helps relax blood vessels. Although magnesium deficiency is rare, many people do not get enough of it. You can add magnesium to your meal plan with vegetables, dairy products, beans, poultry, meat, and whole grains.
Bottom Line: Magnesium is an important mineral that helps regulate blood pressure. Find it in whole foods, such as beans and whole grains.
Take Home Message
High blood pressure affects a large proportion of the world’s population. Although capsules are a way to treat the condition, many different natural techniques can help. Controlling your blood pressure through the techniques in this article can ultimately help reduce your risk of heart disease.