Be aware of what blood pressure is, it’s vital to your overall health. It is also said the Hypertension is the silent killer. Get familiar with various natural methods you can practice in order to better control your pressure. See the chart below on what a normal or high blood pressure is.
How To Control High Blood Pressure Naturally With These Simple Methods
Blood pressure is one of the universal health challenges people face; a lot of things contributed to high blood pressure. It could be a poor food diet, stress, and lack of relaxation. The good news is if you have been diagnosed with high blood pressure and you do not want to take medications, there are healthy choices you can make that will enhance your health, including stabilizing your blood pressure.
Furthermore, your lifestyle plays an essential role in stabilizing your high blood pressure; your healthy lifestyle can avoid, reduce, or delay the need for medication. Below are some healthy lifestyle choices to control high blood control naturally.
Whole grains, low-fat dairy, veggies, and skimps on saturated fat and cholesterol can reduce your blood pressure. Switching from a regular diet to the Dietary Approaches to Stop Hypertension diet (DASH) will improve your blood pressure. Seek a doctor for more explanation on the DASH diet. Although switching foods is not really easy, that is why we listed the practical tips that will help you switch to a healthy diet for a better lifestyle.
Keep a food journal: write down what you eat, you would be surprised to see your eating habits. Keeping a food journal helps you monitor and control what, how much, and why you eat.
Check food labels: forget their enticing packaging; food companies want to make a profit off you, so they will go the extra length to catch your attention. So, when shopping, do not forget to read food labels; if the products do not pass for a healthy meal, skip and move on to healthier products. Also, keep this in mind when eating out.
Potassium: another healthy way to switch diet is by boosting your potassium intake; potassium can reduce the effects of sodium on blood pressure, and the best sources of potassium are vegetables and fruits and not food supplements. However, seek your doctor’s advice to know the right amount of potassium you need.
Reduce sodium in your diet
As inconsequential this idea may sound, it can reduce blood pressure by about 5 to 6 Hg of a high blood pressure patient. It is advisable to reduce 2,300 mg a day or less. However, lower sodium intake can, such as 1,500mg, is an ideal amount for adults.
To attain this goal, you need to choose low-sodium alternatives for foods and beverages. Also, read food labels, eat fewer processed foods because most food companies add sodium during processing. Moreover, you can control the level of sodium in home-cooked meals.
Food tips: instead of adding salt to your meal, use herbs or spices to add flavor to your food because one level teaspoon of salt has 2,300 mg. You do not to limit sodium intake abruptly; you can cut back gradually while your palate adjusts over time.
Lose extra pounds
High blood pressure usually occurs when there is an increase in weight; people who are overweight are susceptible to high blood pressure. Overweight can disrupt breathing while you sleep, which can raise your blood pressure.
So if you want to control high blood pressure naturally, you need to add weight loss to your lifestyle. Even if you lose a small amount, it can still help reduce your high blood pressure.
Tips: men who have a waist measurement of 40 inches (102 centimeters) and more have a greater risk of having high blood pressure. Also, women with waist measurements are greater than 35 inches (89 centimeters) have a greater chance of having high blood pressure. So while embarking on your weight loss journey, watch your waistline too.
Furthermore, regular physical activities like 30 minutes every day or 150 minutes a week can reduce your blood pressure by 5 to 8 mm Hg. However, if you have blood pressure, it is essential to be consistent in exercising because if you stop physical activity, your blood pressure can rise again.
In addition, exercise can prevent hypertension, and if you have hypertension, regular physical activity can reduce your blood pressure to safer levels. Some healthy physical routines you can indulge in include aerobic exercise, walking, jogging, dancing, swimming, and cycling.
Reduce your alcohol intake
Alcohol can be good and bad for your health; drinking alcohol only in moderation like two glasses a day for men and one drink a day for women is okay. Try as much to take alcohol moderately, or reduce the intake.
Other natural ways to reduce high blood pressure
Other natural ways to low your blood pressure include reduction of caffeine, quit smoking, reduce your stress, monitor your blood pressure, and see the doctor regularly. Also, join a support group; get support from family and friends.
Remember, it is not enough to just read the solutions; you need to act on what you learn to get a positive result.