10 Home Remedies For High Blood Pressure

 

What is blood pressure:

Blood pressure is measured using two numbers. The first number called systolic blood pressure, measures the pressure in your arteries when your heart beats. The second number called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.

What is high blood pressure:

High blood pressure is known as a 'silent killer'. High blood pressure also referred to as HBP, or hypertension. It usually doesn't cause symptoms until there's significant damage done to the heart. High blood pressure is considered to be 140 /90 mmHg or higher. Ideal blood pressure is considered to be between 120 /80 mmHg/.

Here are 10 effective ways to lower your blood pressure levels.

1-Exercise and walk regularly

2-Reduce sodium intake

3-Eat more potassium

4-Restful sleep

5-Cut back caffeine

6-Lose weight

7-Take prescription medication

8-Reduce stress

9-Stop smoking

10-Cut added sugar and refined carbohydrate

1-Exercise and walk regularly:

Exercise is also known as physical activity. Exercise raises your heart rate and works your muscles daily exercise is an excellent way to lose fat and reduce high blood pressure making your heart stronger and more efficient at pumping blood, Which lowers the pressure in your arteries.

Exercising daily 30 can bring down the blood pressure by about 5-8 mmHg.

1-exercise and walk regularly

2-Reduce sodium intake:

If you have high blood pressure, It's worth cutting back your sodium intake to see if it makes a difference.

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8mm Hg most healthy adults need only 1500 to 2300 per day. That's a little over half a teaspoon of table salt.

Swap out processed foods with fresh ones.

3-Eat more potassium:

3-eat more potassium:

Increase your potassium intake. Include potassium-rich foods in your daily diet.

Foods that are high in potassium.

• Low-fat dairy such as milk and yogurt.

• Leafy green vegetables.

• Tomato.

• Potato and sweet potato.

• Fruit banana, orange, apricots, avocados

• Fish.

•  Beans.

Eating fresh fruit and vegetables, which are rich in potassium, can help lower blood pressure.

4-Restful sleep:

Your blood pressure typically dips down when you are sleeping. If you don't sleep well, It can affect your blood pressure. Try to get between 7-9 hours of good quality sleep each night.

If you get enough sleep, that means your blood pressure stays high for longer.

5-Cut back caffeine:

Some people may be more sensitive to caffeine than others. If you are caffeine-sensitive, you may want to cut back on your coffee consumption. Caffeine can cause a short-term spike in blood pressure, although for many people. It does not cause a lasting increase.

6- Lose weight:

Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure.

7-Take prescription medication:

Talk with your doctor about possible medications and what might work best for you. For some people, lifestyle changes  are enough to get and keep blood pressure under control. But many people need medication too.

8-Reduce stress:

Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for an extended period.

Stress is a key driver of high blood pressure.

Lowering stress helps keep your blood pressure normal. There are lots of ways to successfully relieve stress, Deep breathing, taking a walk, reading a book, practicing yoga, and fighting stress with food a tactics available to everyone.

9-Stop smoking: 

Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate. The chemicals in tobacco are also known to damage blood vessels causing inflammation, and narrowing your arteries.

Smoking and high blood pressure raise the risk of heart disease.

Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish.

People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack, and stroke.

10-Cut added sugar and refined carbohydrates:

Some studies have shown that low-carb diets may also help reduce blood pressure.

Sugar especially fructose, may increase your blood pressure more than salt 

another benefit of a low-carb, low-sugar diet is that you feel fuller longer because you are consuming more protein and fat.

Source