Do you know that hypertension or high blood pressure affects one-third of the adults? Well, high pressure may be the reason for serious health concerns without showing any warning signs. Having very high pressure will put you at risk for heart disease, kidney damage or stroke. The positive news is that certain changes in your lifestyle can lower blood pressure levels naturally. Read on to know about 5 natural ways to reduce blood pressure.
- Physical activities improve health condition – Daily physical activities can help to keep your health in good condition. Exercising controls high pressure to strengthen your heart, manage weight and reduce stress level. Try to do exercise for 150 minutes each week of moderate-intensity activity like brisk walking. Though aerobic activities such as – jogging, walking and dancing has positive impact on heart health. You must try to do something you really enjoy. This makes it easy to commit to daily routine and motivate you to get up and move.
- Include less salt in your food items – Most people have the habit of eating lots of salt. The private cardiologist in London suggests the daily intake of salt can be 2,300 mg. The ideal limit of less than 1,500 mg each day, for the ones with high blood pressure. Reducing small amount of sodium in your diet can improve heart health and decrease blood pressure.
To reduce in your diet, you may try out the following tips:
- Go through the food labels carefully and look for “low salt” or “low sodium” versions
- Eat fewer processed foods as small amount of sodium are there in foods. Nearly 70 percent of sodium you eat come from prepackaged, processed and restaurant foods.
- Do not add excess salt and one teaspoon of salt has 2,300 mg of sodium. You can use substitutes of salt like garlic, herbs, spices and other seasonings for adding taste to your favorite dishes.
- Add more potassium – Potassium helps to regulate your heart rate and lessen the effects of sodium in your body. It eases tension in the blood vessels and eliminates salt to further reduce blood pressure.
The most effective way to increase the intake of potassium is by adjusting your diet than taking supplements. Some potassium-rich foods are the following:
- Fruits such as oranges, bananas, avocados melons, tomatoes and apricots
- Seeds and nuts
- Cream cheese, milk and yogurt
- Salmon and tuna
- Leafy green vegetables, sweet potatoes and potatoes
Though including these foods in the diet can help to improve heart health. You should speak with the doctor about the right potassium level for you. If you are suffering from chronic kidney disease, try to avoid taking po
- Limit the consumption of alcohol – When you drink alcohol in moderation, this can be beneficial for your heart health. But consuming lots of alcohol at a time may cause sudden rise in the blood pressure level. It is extremely important to monitor the intake of alcohol and certain beverages have significant amount of sugar and calories in them. These may contribute to weight gain and increased fat in the body. Both these factors are responsible for higher blood pressure. If you are addicted to drinking, then men should restrict alcohol consumption to two drinks daily and women should limit to one drink a day. In the case you are taking medication for high pressure, you need to be aware about the intake of alcohol.
- Reduce stress to lower blood pressure – Too much stress can be the reason for temporary spike in your blood pressure. Mostly when the stressful situation gets resolved, the blood pressure and heart rate get back to normal. But chronic stress may put you at greater risk for different health issues such as – high blood pressure, sudden stroke and heart ailment. Stress may also be the reason for increase in the blood pressure level when the coping mechanism involves eating unhealthy foods, smoking or consuming alcohol. Though it is impossible to eliminate all stresses from your life, dealing with them in a healthier way can leave a positive impact on your health and well-being. This can also help to reduce blood pressure.
Some effective ways to ease or deal with stress are the following:
- Reframe your mindset – You should focus on the things you can control than thinking about situations beyond your control. There are times when anxieties from “what if” instances might not have even occurred. Try to put those thoughts into perspective and remind yourself about them to calm those worries.
- Avoid stress triggers – Make sure you avoid getting into unavoidable stressful situations. For example, you can leave your work only for a few minutes before to beat high traffic.
- Practice self gratitude – You need to acknowledge all the positives in our lives and shift the focus away. Also, outwardly expressed gratitude to others may reduce stress levels.
- Take time to relax and enjoy – You should eat good food or spend quality time with your loved ones. You may include small moments of enjoyment all through the day.
When you are suffering from prolonged hypertension, the treatment requires certain changes in your lifestyle. To stay healthy with proper care and medication, as suggested by the doctor. Visit a clinic for private heart check up and learn how you can lower the blood pressure level.