High blood pressure has become an alarming disorder across the country. Once diagnosed this disorder cannot be reversed. There are many other health hazards and cardiac diseases caused by an increase in blood pressure. It is very important to keep a check on the systolic blood pressure for individuals having high blood pressure reading and hypertension. The medicines to keep heart health at its optimum should be taken regularly. Also, you can try a few simple steps to reduce high blood pressure at home.
What Is High Blood Pressure?
The force at which the heart pumps blood into the arteries is called blood pressure. The normal blood pressure reading is 120/80 mm Hg. In case of high blood pressure, the blood moves through the blood vessels more forcefully and damages the delicate tissues surrounding them.
Hypertension is known as a silent killer since it doesn’t show symptoms at an early stage. Most of us have compromised heart health which may aggravate to heart attack and heart failure.
Thus, you must opt for regular checkups to ascertain your blood pressure stays in control.
If you are in search of some simple steps to reduce high blood pressure at home read our post until the end.
7 Necessary Steps To Reduce High Blood Pressure At Home
Exercise is a good habit to keep your overall health under check. It has many health benefits including controlling blood pressure, weight loss, increasing muscle strength and stamina and many more. It also affects your mood and keeps you revitalized all day long.
Regular exercise for around 30 to 60 minutes a day is essential. If you have been inactive all your life, it time to gear up. Speak with fitness trainers or doctors to guide you through an exercise regimen. Start slowly and gradually increase the pace and intensity of your workouts.
It’s not necessary that you must hit the gym. Take deep breaths and go outside for a trek or hike, run or swim in your backyard and you’ll reap the benefits soon.
2. Lose Weight
Weight loss and blood pressure are directly related. Losing a little weight can just help to reduce your blood pressure. While at the gym focus on physical activities that will burn belly fat. Reducing the waist circumference will help control high blood pressure effectively.
In general, women should aim to keep their waistline below 35 inches while med should target theirs at less than 40 inches.
3. Reduce The Salt Intake
Salt contains high amounts of sodium which is a major cause of raised high blood pressure. If you have high blood pressure the best way to stay fit is to reduce your daily salt intake. Processed foods and junkies have high amounts of salt. This is the reason why the prevalence of high blood pressure is escalating by the day.
Swap out such an unhealthy diet with freshly prepared meals. Try to add seasonings like herbs and spices rather than using too much salt. Eat a healthy diet with fresh fruits and vegetables rather than pizzas, burgers, and cokes. This is the best way to cut back on salt intake and reduce high blood pressure at home.
4. Eat Potassium-Rich Foods
Include foods rich in proteins and potassium content to reduce high blood pressure at home. Diet including lots of veggies, fruits, and fat-free products is a good step to control hypertension.
Potassium is an important mineral that balances sodium levels in the body. This is the reason why you much include potassium-rich foods in your diet plan. Eliminating excess sodium out of the body can reduce pressure on your blood vessels.
Take a look at some foods with high potassium content:
- Fruits – apricots, avocados, bananas, cantaloupe, dates, melons, oranges, raisins, etc.
- Vegetables – broccoli, cucumbers, leafy greens, mushrooms, peas, potatoes, spinach, sweet potatoes tomatoes, etc.
- Beans and legumes
- Nuts and seeds
- Tuna and salmon
- Dairy products – milk and yogurt
5. Stress Management
Stress, whether physical or emotional, is the key driver of increased blood pressure. In the modern fast-paced life, we almost always stay in a stressed mode. Whether it is the overwhelming work pressure or maintaining a work-life balance, we often neglect ourselves.
Being in a chronically stressed mode results in an upset mood and shifts the equilibrium. Physically it increases your heart rate and blood pressure. Stressful conditions also push you towards drinking alcohol or unhealthy eating habits. All these negatively affect your blood pressure reading.
Managing stress levels can help reduce blood pressure.
Here are various tips to manage stress levels:
- Try doing meditation and yoga.
- Take a break from work and spend quality time with friends and family.
- Relax and listen to your favorite music.
- Go on a vacation.
6. Stop Smoking
Gift yourself good health by conquering your nicotine addiction!
Smoking addiction is a strong risk factor for various cardiac diseases. Every puff of cigarette smoke causes a temporary rise in blood pressure. Continuous exposure to tobacco and other chemicals while you smoke damages the blood vessels. Quit smoking to reduce high blood pressure at home naturally. It might seem like a challenging feat at the beginning but it’s worth the try. Overcome your cravings and lead yourself to a healthier life.
7. Monitor Blood Pressure Regularly
Science has made it easy to monitor blood pressure levels at home only. Blood pressure monitoring devices are available worldwide without a prescription. Make sure you check your pressure at regular intervals to alert yourself of any serious health complications.
Watch over your lifestyle changes; check if they are showing the required results.
Do visit your doctor regularly. Check with him how often you need to monitor your blood pressure. Continue your medications and never miss the doses. If you miss a dose, check with your doctor what should be done. Don’t double the next dose.
High blood pressure affects more and more people every day so it is very important to keep the levels under control. Alongside the medical treatments, there are a few natural techniques to reduce high blood pressure at home. Controlling your blood pressure reading with the help of above-mentioned tips will help eliminate the risk of heart diseases.
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She is pharmacist by education and working in field of medical content development for more than 8 years. She has execllent hold on medical content research and development and has produce valuable data for various pharmaceutical companies.