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how to control blood pressure

how to control blood pressure

10 Effective Ways to Control or Lower High Blood Pressure Naturally

Generally, your blood pressure is influenced by how much blood your heart is pumping and how much resistance your arteries offer to blood flow. If the resistance is increased, then blood pressure will also increase. Therefore, the narrowing of the arteries is one of the main causes of high blood pressure. The normal range of blood pressure lies between 90/60 and 120/80 mm Hg. The blood pressure observed consistently above this limit, that is, 130/80 mm Hg or more is considered high blood pressure or hypertension.  High blood pressure in an individual may often cause serious health complications such as heart attack, stroke, kidney failure and eye problems without showing any appreciable signs and symptoms. For this reason, it is considered a ‘silent killer’ if not diagnosed. Managing High Blood Pressure  Modern-day lifestyles (sedentary life) are mainly responsible for causing high blood pressure in an individual. Some people develop high blood pressure with ageing. Health conditions such as obesity and diabetes can also increase the risk of developing hypertension. Furthermore, pregnancy can also induce high blood pressure in women. It is not always necessary to have medications for lowering blood pressure. The good news is that there are lots of easy natural ways to lower blood pressure and reduce serious health worries. Some natural ways to control high blood pressure are listed below. 1. Maintain an Active Lifestyle Controlling blood pressure by doing physical exercise is one of the most effective ways to lower blood pressure. Regular walking also helps to control the condition. Exercise strengthens the heart and helps to preserve normal blood circulation in the body through efficient pumping. Therefore, normal blood pressure is retained in the individual. You should aim for a minimum of 30 minutes of moderate physical activity every day to control your blood pressure. Cycling, jogging, swimming and dancing are some examples of exercises to keep blood pressure normal. This is effective in the case of an individual having elevated blood pressure as well as for patients with hypertension. 2. Reduce Sodium Intake and Increase Potassium Intake It has been reported that high salt intake is associated with high blood pressure and other heart problems. Therefore, it is advisable to take a low-sodium diet (salt) for individuals having high blood pressure. Additionally, potassium intake helps your body to excrete sodium, which helps to reduce high blood vessel pressure. Thus, it is desirable to make a balance of sodium and potassium in your food to regulate your blood pressure.  3. Avoid Caffeinated Beverage Caffeinated beverages result in an instant increase in blood pressure. Therefore, try to avoid regular intake of caffeinated drinks. However, it causes a short-term spike in blood pressure and does not cause a permanent increase in many individuals. 4. Avoid Alcohol Regular intake of too much alcohol causes a rise in blood pressure. Furthermore, alcoholic drinks contain high amounts of calories that can contribute to an increase in body weight that indirectly affects blood pressure. Therefore, people suffering from hypertension should avoid excessive alcohol consumption. 5. Include Fermented Food in Your Diet Eating fermented food that contains probiotics was linked with a moderate reduction in blood pressure. However, the effect is short-term. The reason might be the presence of bacteria in these foods. Fermented dairy products with yeast and different strains of bacteria are helpful as they prevent enzymes that cause an increase in blood pressure in the body. 6. Drink Sufficient Water Drinking plenty of water can help to avoid the chances of dehydration and hence improves blood pressure. Water is the main component of the human heart (73%), thus helping in controlling blood pressure. Further, the addition of minerals like calcium and magnesium can boost its impact on controlling blood pressure. 7. Manage Stress  Stress is one of the major culprits for raising blood pressure. When you are stressed for a longer period, your body releases several hormones. These chemicals force the heart to beat faster and constrict the blood vessels, causing hypertension for a short time. Thus, it is advisable to reduce stress as much as possible for healthy living conditions. You should adopt the following ways to decrease your stress: Enjoy light music Spend time with family and friends Avoid overthinking Limit your working hours Practice breathing exercises 8. Take Proper Sleep Sleep is a significant factor in maintaining good health. Proper sleep makes you energetic and saves your heart health. An adult needs at least 7 hours of night sleep. Poor sleep for a long period may lead to serious health issues including hypertension. 9. Eat Dark Chocolates Eating dark chocolate containing cocoa helps to lower your blood pressure. The flavonoid present in dark chocolate is reported to produce nitric oxide, which helps in the relaxation of blood vessels and lowers high blood pressure. It is considered to be a healthy choice until there is a balance between fats, sugar and calories. 10. Maintain a Healthy Diet Taking a diet having more protein (whole grains, vegetables and fruits) and low fats, sugar and carbohydrates can lower blood pressure naturally. Further, fresh garlic and garlic extracts are also found to be effective in decreasing blood pressure. Conclusion Currently, a large population is affected by high blood pressure. It may occur owing to several reasons, but individuals should maintain a stable blood pressure for the good functioning of the body. You can reduce this risk of serious complications by lowering your pressure naturally. Proper food habits and lifestyle alterations are crucial steps for regulating blood pressure. However, if you are seeking medical care, then visit our website Metropolis Healthcare or book an appointment with us. Metropolis is a leading pathology laboratory and diagnostic centre, which can provide a perfect solution to your problem.

how to control blood pressure

9 Ways to Lower High Blood Pressure Without Medicines

High blood pressure is often referred to as the “silent killer” because it may show no unusual day-to-day symptoms. If left uncontrolled, it boosts the chances of heart attack and stroke. But the good news is that you can lower your blood pressure and reduce your risk of heart disease naturally, without using medicines. Lifestyle changes are effective in preventing and treating your high blood pressure. Here are 10 effective ways to lower your high blood pressure without medicines: 1. Stay physically active and exercise regularly Regular physical activity, even as simple as walking, can bring your blood pressure down to safer levels. Great amount of physical activity makes your heart stronger and improves the heart's ability to pump blood, which lowers the pressure in your arteries. Not only does regular exercise helps control high blood pressure, it also helps you manage your cholesterol levels, weight, lower your stress level and strengthen your heart. Aim for at least 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week to lower blood pressure and improve your heart health. Try a combination of aerobic exercise (such as walking, jogging, cycling or swimming), resistance training, high-intensity interval training or walking 8,000-10,000 steps a day. Try to find something you enjoy doing, it will help you to commit to a regular routine and motivate you to get up and moving. 2. Lose extra pounds Blood pressure often rises as weight increases. So, weight loss is one of the most effective ways of lowering your blood pressure. Losing even 5% of your body weight can significantly help reduce your blood pressure. Various studies have shown a direct relationship between blood pressure and body mass index. A weight reduction of about 10 kg can likely reduce the systolic blood pressure by 5 to 20 mmHg. 3. Limit sodium intake There is strong evidence that even a small reduction in sodium intake can improve your heart health and reduce blood pressure. The recommended daily intake of sodium is 2300 mg, with an optimal limit of less than 1500 mg, for people with high blood pressure. Look for low-sodium alternatives to the foods and beverages you normally buy. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt to add flavor to your food. Be a smart shopper and make sure you read food labels for high sodium, saturated fat, and cholesterol before buying. Try to stick to your healthy diet plan when you're dining out, too. 4. Include more potassium in your diet Not only does potassium help regulate blood pressure, but it can also nullify the effects of sodium in your system and ease pressure on your blood vessels. However, patients with significant kidney disease should restrict the amount of potassium. Foods that are particularly high in potassium include dairy, such as milk and yogurt; tuna and salmon; vegetables, especially leafy greens, beans, tomatoes, potatoes, and sweet potatoes; fruit, including melons, bananas, avocados, oranges, and apricots; dried fruits, nuts , and seeds. 5. Limit alcohol consumption and quit smoking You may have read that alcohol consumption in moderation can be beneficial for your heart. However, heavy alcohol consumption can cause a sudden spike in your blood pressure. Stay mindful of your alcohol intake. Moderate drinking is up to two drinks a day for men and one drink a day for women. A standard drink is one 12 ounces of regular beer, 4 ounces of wine, 1.5 ounces of distilled spirits. Each cigarette you smoke causes a temporary increase in your blood pressure. The chemicals in tobacco increase your blood pressure by damaging your blood vessels, causing inflammation, and constricting your arteries. It is advisable to quit these lethal practices in order to stay healthy.Not sure if you are taking enough care of your health? Book a comprehensive health checkup right away. 6. Cut back on caffeine Several studies revealed that the amount of caffeine in one or two cups of coffee raises both systolic and diastolic blood pressure. But the effect is temporary. It lasts 1 to 2 hours and the reaction varies from individual to individual. People who don’t consume caffeine regularly may be more sensitive to caffeine than those who drink caffeinated coffee and tea. If you’re caffeine-sensitive, you may want to cut back on your coffee consumption or switch to decaffeinated coffee as it has the same flavor without the side effects. 7. Chocolate fan? Indulge in dark chocolate Eating one to two squares of dark chocolate per day may help lower your blood pressure. But look for the dark chocolate bar that has a cocoa content of 70% or higher. Various studies have shown that cocoa consumption is associated with about 2 mm Hg lowering of both systolic and diastolic BP. Hence, eating small amounts of dark chocolate or cocoa products can be beneficial and this benefit is thought to come from the chemical compounds in the cocoa products called flavonoids. The flavonoids help dilate, or relax your blood vessels, lowering blood pressure. 8. Try these healthful herbs Some herbs such as parsley, basil, celery seeds, garlic, thyme, ginger root, and cinnamon have been shown to possibly lower blood pressure by relaxing blood arteries and lowering cholesterol and low-density lipoproteins. These herbs are rich in antioxidants and vitamin C. Always consult your doctor before taking these herbal supplements. 9. Find ways to manage stress Finding ways to manage your stress is important for your health and blood pressure. When you are stressed, your body releases hormones like cortisol and adrenaline. These hormones can raise your heart rate and constrict blood vessels and can lead to temporary spikes in your blood pressure. Stress can also result in poor sleep, overeating, and misusing drugs and alcohol. There are lots of different ways that can help in mitigating stress, so find what works for you. Practices like meditation, yoga, deep breathing can help keep you manage your stress hormones and blood pressure. Try to carve out time for things that bring you happiness. Whether that’s chilling out with friends, spending time with loved ones, eating a good meal, reading a book, watching a comedy or listening to soothing music, find some time to embrace small moments of enjoyment throughout the day. These nine ways can help you to lower your blood pressure and give you a healthy head start in life. But it is important to note that if you have prolonged high blood pressure; your treatment may require both healthy lifestyle changes like these, along with medications as prescribed by your physician.

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