HIGH BLOOD PRESSURE
High Blood Pressure also referred to as Hypertension, is a medical condition whereby the blood pressure in the arteries is persistently high. High blood pressure ordinarily does not cause symptoms. Long-lasting high blood pressure is a significant risk factor for coronary artery disease, stroke, vision loss, cardiovascular failure, peripheral vascular disease, and also chronic kidney disease.
High blood pressure is categorized as either primary (essential) high blood pressure or perhaps secondary high blood pressure. Approximately 90 to 95% of instances are primary, referred to as high blood pressure resulting from nonspecific lifestyle and also genetic factors. Lifestyle factor that raises the risk includes excess salt, excess body weight, smoking, and also alcohol.
The remaining 5 to 10% of instances are classified as secondary high blood pressure, referred to as high blood pressure as a result of an identifiable cause, like narrowing of the kidney arteries, an endocrine disorder, chronic kidney disease, or even making use of birth control drugs.
By certain estimations, individuals with thyroid problems have 2 or 3 times the chance of developing hypertension. A supposition (theory) is that minimal amounts of thyroid hormone can slow heartbeat, and also can affect pumping strength and also blood vessel wall pliability. Both might cause a rise in blood pressure levels.
Effective natural tips on how to lower the blood pressure levels.
1. Reduce The Sodium Chloride(Salt) Intake in your diet
Salt is not the real problem, but its chemical constituent – sodium. Sodium has a tendency to disturb the fluid balance in our body. There is a necessity to get rid of the excessive salt present in the body which is done by drawing water from the close by tissues.
When there is a higher volume of liquid, the heart will need to make extra efforts to be able to pump the blood, and this ultimately leads to high blood pressure. Even a little reduction in the sodium in the foods you eat can cut blood pressure by 2 to 8 mm Hg.
Tips To reduce sodium (Salt) in your Meal.
- Read food labels to be certain Much salt or salt isn’t added.
- Consume fewer processed foods.
- Don’t add salt.
2. Consume Berries
Blueberries aid to limit the high blood pressure levels. It contains natural plant compounds like polyphenols and also pterostilbene, they prove good for the heart. Various research has even pointed out the antihypertensive property of blueberries. It is useful for stimulating the production of nitric oxide that further aids in dilating the blood vessels, therefore lowering the blood pressure levels naturally.
Males as well as females with the highest amount of anthocyanin from blueberries and also strawberries had an 8% decrease in their risk of developing high blood pressure levels, as compared to study participants who consume the least amount of these anthocyanin-rich fruits, the study showed.
Blueberries are likewise a source of fructose; it lowers the blood pressure but nevertheless also increases the sugar level. In 1 cup of blueberries, there are 15g of sugar. That’s equal to approximately 4 teaspoons of sugar. Strawberries contain almost half of that, 8g, which is equivalent to 2 teaspoons of sugar. Make sure you do not consume berries too much.
3. Eat Enough Garlic
This acrid seasoning can perform more than just adding flavor to the food. Garlic is liable for controlling high blood pressure levels. According to research, it has been shown that it can reduce the diastolic and also systolic blood pressure.
Garlic primarily helps in dilating the blood vessels in the body, which further aids in reducing the blood pressure. Adenosine contained in garlic- a muscle relaxant and also helps in vasodilation. Therefore, regardless of whether you are eating in raw form or even cooked form, be assured it will prove advantageous to your blood pressure levels. According to professionals, if you are eating garlic in raw form, it works faster. Garlic can reduce cholesterol too.
4. Minimize Alcohol Intake
Consistent consumption of alcohol can elevate your blood pressure. Based on a study, alcohol is the major reason for the increased blood pressure cases around the world.
You need to limit your alcohol intake; males should not take more than 2 drinks daily and also for ladies they should reduce themselves to just one drink daily. In the case of ladies, everyday alcohol use increases the chance of breast cancers.
5. Quit smoking
Any cigarette you smoke rises your blood pressure levels for several minutes as soon as you are done. Quitting smoking helps your blood pressure levels return to normal. Individuals who quit, no matter age, have significant increases in life expectancy; there is a Say “SMOKERS ARE LIABLE TO DIE YOUNG !!!
6. Carry out Routine Workouts- Exercise
Regular physical exercise at least half an hour most days of the week — can lower your blood pressure by 4 to 9 mm Hg. It is essential to be consistent because if you halt exercising, your blood pressure levels can increase again.
Working out gives you extra energy and also definitely one of the best ways to ease stress and anxiety. It is not compulsory to enroll in a gym, ensure you follow this
Types of exercises to perform:
- Cardiovascular/aerobic exercise
- Anaerobic exercise
- Joint flexibility exercise
7. Manage Stress:
Chronic stress is also a contributor to high blood pressure levels. Occasional stress can also contribute to high blood pressure levels if you react to stress by eating unhealthy foods, alcohol consumption or smoking. Spend some time to look at what causes you to feel stressed, such as work, family, finances or perhaps illness.
Tips to Deal With stressors in a more healthy way if you can’t eliminate them:
- Change your expectations.
- Make time to relax as well as to do activities you enjoy.
- Think about problems under your control and also make a plan to resolve them.
- Know your stress causes.
8. Increase Your Potassium Intake
Potassium is an essential element and also various high-potassium foods like – Avocado and banana neutralize the effects of sodium and also offer defense against high blood pressure. Try Consume coconut water and also bananas, they are abundant with potassium.
|source of potassium|
If you desire drinking something moderately sweet, then coconut water is the best option. You may also include coconut water in your smoothie each morning; this will increase your potassium levels and also reduce high blood pressure as well.
Other effectives ways to reduce hypertension are:
9. Lose extra pounds and watch your waistline
10. Eat a healthy diet