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| High Blood Pressure |
What is High Blood Pressure or Hypertension:
When blood flows through our blood vessels, it creates pressure on the inner walls, and we call this blood pressure. Everyone has blood pressure, and the normal reading is around 120/80. However, if it goes above 140/90, it becomes a problem and is considered high blood pressure.
Having high blood pressure can lead to various health issues like heart disease, kidney disease, eye problems, and stroke. It's important to be cautious if your blood pressure increases. Unfortunately, many people don't take this matter seriously, which can create significant problems. It's crucial to pay attention to your blood pressure and take proper care of your health.
How to Control High Blood Pressure Naturally:
High blood pressure is often called the "silent killer" because it can slowly damage the body if not managed properly. It's not just a concern for older adults, as people of all ages can develop high blood pressure. Factors like being overweight, an unhealthy lifestyle, and a poor diet can contribute to this condition. Sometimes it can be a genetic factor also. Along with taking prescribed medications, it's important to focus on lifestyle changes to keep blood pressure under control. Here are some simple tips you can follow at home to lower high blood pressure.
1. Reduce stress:
Stress can harm our body by straining our muscles and causing our blood pressure to rise. That's why it's important to avoid stress as much as possible. When faced with a problem, it's helpful to approach it calmly and find a solution without getting overwhelmed. While it may not be possible to completely get rid of stress, practicing meditation in a peaceful setting can significantly lessen its impact.
2. Keep Weight Under Control:
If you have high blood pressure, it's important for you to manage your weight. When you gain weight, your blood pressure tends to rise as well. Being overweight can also affect your breathing while you sleep, which further raises your blood pressure. That's why losing weight is a good way to lower your blood pressure and keep it under control.
3. Do not Eat Excess Salt:
A lot of people tend to eat too much salt with their food. Most people are aware that consuming too much salt can raise blood pressure. However, studies have shown that using the right amount of salt in our meals can actually lower the risk of high blood pressure. Our bodies only need about 500 milligrams of salt each day to function properly. It's recommended not to consume more than 2,300 milligrams of salt per day, which is roughly equivalent to a teaspoon.
4. Make a Change in Diet:
Eating foods that are high in fat can increase the chances of developing high blood pressure. Similarly, consuming foods that are high in cholesterol can also raise blood pressure levels. That's why it's important to make changes to our food choices. The best approach is to create a diet plan with the help of an expert or professional who can provide guidance and advice tailored to our specific needs.
5. Avoid Smoking and Drinking:
Both smoking and excessive drinking are harmful practices and can have negative effects on our health. When you smoke, your blood pressure temporarily increases for a few minutes each time, which can lead to long-term issues with high blood pressure. Similarly, excessive alcohol consumption can cause various problems, including high blood pressure. If you have these two unhealthy habits, it is important to quit them as soon as possible to protect your health.
Also Read: 13 Potassium Rich Foods That Keep Your Blood Pressure Under Control
6. Eat Foods Rich in Potassium:
Include foods in your diet that are rich in potassium, as they can help lower blood pressure. When you consume foods high in potassium, it encourages your body to get rid of excess salt through urine. It can also help relax and reduce the pressure on blood vessel walls. Therefore, individuals with high blood pressure should aim to incorporate potassium-rich foods into their daily meals.
7. Garlic:
When blood flow in the body is not smooth, it can lead to an increase in blood pressure. Garlic has properties that help prevent blood clotting and regulate cholesterol levels. Therefore, incorporating garlic into your diet can be a way to reduce high blood pressure. If you have high blood pressure, you can try consuming two cloves of garlic every day.
8. Drink More Water:
Drinking an adequate amount of water is important for maintaining healthy blood pressure levels. It is recommended to drink at least three to four liters of water every day. By doing so, harmful substances won't build up in the body, and your blood pressure can remain low.
9. Avoid Processed Food:
Processed foods and meals from restaurants often contain high amounts of salt. Examples of such foods include pizza, chips, and canned soups. It's important to note that foods labeled as "low fat" can still be unhealthy because they tend to have high levels of salt and sugar instead. By removing processed foods from our diet, we can also reduce our intake of excessive sugar, salt, and refined carbohydrates.
10. Sleep Well at Night:
Having a good night's sleep is closely linked to maintaining healthy blood pressure. When our sleep is uninterrupted and sufficient, it helps keep our blood pressure in check. During sleep, our blood pressure naturally decreases. However, if someone consistently sleeps less than 5 hours each night over a long period, it can lead to higher blood pressure levels. Therefore, it is important to prioritize quality sleep to support optimal blood pressure regulation.
11. Yoga and Meditation:
Stress can make our blood pressure go higher, and that's not good for our health. To bring down our blood pressure, we need to find ways to relax and reduce stress. Adding things like yoga, meditation, and pranayama to our daily routine can help us do that. These activities can make us feel calm and have a positive effect on our blood pressure.
12. Exercise regularly:
Doing regular exercise for 30 minutes can help you keep your blood pressure under control. But to get a good result, you need to exercise regularly. You can achieve this by spending at least 30 minutes each day walking, jogging, or cycling. By making exercise a part of your daily life, you can effectively manage your blood pressure and enjoy long-term improvements.
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