High blood pressure (hypertension) is one of the most common health conditions in many countries around the world. It is also one of the most preventable conditions. Most people who are diagnosed with this condition are more often than not, treated with medications. According to recent studies in the United States, hypertension contributes more than 15% of deaths. High blood pressure boosts development of various killer diseases including heart attack, cognitive decline, stroke, aneurysms and kidney failure even though it causes no symptoms. This article is intended to teaching you easy steps to use to lowering high blood pressure.
Lowering high blood pressure combines a lot of things; from following a healthy diet, being physically active, taking prescribed drugs to leading a healthy lifestyle. All these constitute both normal practices and natural ways to reduce blood pressure.
Healthy Eating for Healthy Blood Pressure
The readings of your blood pressure levels reflect what you eat. What you eat greatly affects your chances of developing high blood pressure. A healthy eating plan will not only help you reduce the risk of developing high blood pressure, but also help reduce the chances of developing the condition. The reasons of high blood pressure are easy to fight and you just have to take some action. Some of the healthy eating lifestyles include:
Reducing salt intake: Avoid the intake of sodium chloride (table salt). Sodium is known to retain certain fluids in the body that increases the volume of blood than its normal level. The high volume in blood makes your heart pump blood harder, causing high blood pressure.
Eating fruits and vegetables: Most people aren’t aware of the benefits of potassium, which is important in countering the ill effects of sodium. The intake of large amounts of sodium in the body can raise blood pressure. Bananas and several other fruits and vegetables such as broccoli are rich in potassium. Most people don’t get enough of these essential minerals. According to recent studies, people with hypertension have benefited from increasing their mineral intake in their diets.
Eat a moderate diet, lean diet and reduce stimulants. Avoid taking caffeine, white carbohydrates, sugary drinks, excessive dietary fats and candy. Try eating a more plant-based diet rather than meats, eggs, milk and other dairy products.
It is important that you set up a healthy eating plan that you can follow to the latter. Your diet should consist of foods low in saturated fat and cholesterol, dairy foods and total fat, but high in fruits and vegetables. If you are planning to lose weight, then it is imperative that you choose a plan that is lower in calories.
Be Physically Active
Weight Loss: Engaging in physical activities is very important in lowering high blood pressure. Research has consistently revealed that losing a few pounds can have a positive impact on blood pressure. Excess weight on the other hand, makes your heart work even harder than normal. The extra strain on the heart can result in hypertension, while weight loss lightens cardiovascular workload. Therefore, if you are overweight, then losing weight could just be enough to get your blood pressure under manageable levels.
Besides maintaining a healthy weight, it is important that you engage in various physical activities for at least 30 minutes a day. Combine your daily chores with moderate sporting activities such as walking, bicycling, running, to achieve your physical activity objectives. You will not only be fit, but also lose some weight slowly while improving your heart health.
Lead Healthy Lifestyle
Do not smoke: Smokers are at a higher risk of high blood pressure. Even though nicotine and tobacco can cause temporary rise in blood pressure, smoking does not directly cause chronic high blood pressure. Factors associated with smoking including heavy consumption of alcohol and lack of physical fitness is thought to be responsible.
Cut back on alcohol intake: Not only does alcohol consumption raise your blood pressure, too much of it can increase the number of unnecessary calories in your diet. If it is a must that you take alcohol, then you should take it in moderate amounts; one drink in a day should be enough.
There other ways that you can use to lower your high blood pressure including medication. Take your prescribed drugs as directed by your doctor. If you need drugs to help you lower blood pressure levels, then you need to follow the change in your lifestyle, as discussed above, in addition to taking your medication as per the doctor’s directions.
Remember to de-stress by doing yoga. Recent studies have found that yoga breathing exercises help in reducing blood pressure through effects on autonomic nervous system that governs heart rate and digestion. Lowering high blood pressure it´s imperative for your health, don’t wait for tomorrow.