HOME-CARE TIPS THAT WILL LOWERÂ YOUR HIGH B.P
High blood pressure (hypertension) is a common condition in which the long-term force of the blood against our artery walls is high enough that it may eventually cause health problems, such as heart disease.The range between 120/80 – 140/90 is referred to as ‘pre-hypertension’ and anything over 140/90 should be addressed.Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
1 WALK AND EXERCISE REGULARLY
Your risk of high B.P. increases with age, but getting some exercise can make a big difference. And if it is already high, exercise can help you control it. Exercising makes your heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your B.P.
2 .REDUCE YOUR SODIUM AND INCREASE POTASSIUM
Restrict sodium intake to 1500mg per day, which means use less than 1 teaspoon salt per day, and avoid extra salt in the form of processed, packaged food, junk food.Foods that are rich in potassium are important in managing high B.P because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine.
3. LOSE WEIGHT IF YOU ARE OVERWEIGHT
Blood pressure often increases as weight increases. Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high B.P.
4. CUT ADDED SUGARS AND REFINED CARBS
Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.High sugar and carbs intake raises insulin levels, which in turn activates the sympathetic nervous system. This leads to an increase in blood pressure and heart rate.
5.CUT ON ALCOHOL & SMOKING
Alcohol contains lots of calories and sugars which contribute to increased body fat, weight gain, and poor diet. All of these factors can lead to high B.P. Also, the nicotine in cigarette smoke is a big part of the problem. It raises your blood pressure and heart rate, narrows your arteries and hardens their walls, and makes your blood more likely to clot.
6.EAT GARLIC OR TAKE GARLIC EXTRACT SUPPLEMENTS
Garlic helps in lowering cholesterol, prevents cancer and several cardiovascular diseases and simultaneously acts as a blood thinner. It can even treat gastritis. Perhaps one of the most promising actions of this natural “wonder drug” is its ability to lower blood pressure.
7.REDUCE YOUR STRESS
In stressful situations, your body produces hormones like adrenaline, which triggers your fight or flight response. This response can make your heart temporarily beat faster due to which blood vessels become narrower, that lead to high B.P.
Try to relieve stress with practicing deep breathing, take a walk, read a book, listen music or watch a comed
8.TAKE PROPER SLEEP
Falling behind on sleep not only impacts your performance throughout the day, but it can even cause major issues for your heart.In a recent study on the relationship between sleep duration and the risk of hypertension, researchers found those who slept less than 4 hours a night were at a much higher risk than those who slept 7 hours each night.
9.TRY MEDITATION
Meditation is shown to promote relaxation, shows promise as a means of keeping your blood pressure in check. Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
10.EAT LESS PROCESSED FOOD
Most of the extra salt in your diet comes from processed foods like meats, canned soup, pizza, chips and foods from restaurants, not your salt shaker at home. Cutting down processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
