Our cardiovascular system is like a tanker that overflows when outflow of water is not as fast as the intake. When a person has high blood pressure, the blood pressure in the arteries shoots up and the heart has to work harder in order to pump blood out. Inability to do so leads to damage of the heart. Left untreated or not maintained, it increases the chance of heart diseases and stroke.
How to control blood pressure?
Here are some natural and easy ways to lower your blood pressure:
1). Consider a low blood pressure diet:
In order to achieve a normal blood pressure level of less than 120/80 mm Hg, one should be aware of what to eat and what not to.
- Decrease sodium intake: Processed and ready-to-eat foods nowadays have a large amount of salt. It is best to avoid those and switch to healthier alternatives. Salt intake excess is directly linked to high blood pressure thereby increasing the risk of heart diseases and strokes.
- Increase potassium-rich foods in your diet: Potassium is a mineral that aids in removing sodium from your body swiftly, which reduces the pressure on the blood vessels. Foods that are high in potassium levels are: Vegetables including tomatoes, potatoes and all kinds of green veggies, fruits like bananas, oranges and melons, nuts and beans
- Add berries to your diet: They contain polyphenols, which is a natural plant compound beneficial for the heart. They decrease the overall risk of heart disease.
- Make calcium your best friend: In most cases, people who have a high calcium intake tend to stay away from blood pressure issues. It is recommended to consume 1,000mg of calcium per day for adults. Beans, tofu and dairy products are a few of the many calcium-rich foods.
2). Say hello to tea and bid coffee farewell
As much as we all love coffee, we should also be aware of the short-term spike it causes in the blood pressure.
Switching to organic teas is the best option for reducing blood pressure. Hibiscus flowers are used to make tea which not only tastes delicious but also serves to be a great agent for the heart and also lowers blood pressure. Studies show that Hibiscus tea may lower both systolic and diastolic blood pressure.
Apart from hibiscus, green tea also reduces hypertension. Studies in The Cochrane Database of Systematic Reviews have proven that green tea lowers blood pressure
3). Stay Active
Exercising helps in maintaining blood pressure. It keeps the heart healthy and strong, which in turn eases blood flow thereby lowering pressure in your arteries.
Start by walking more if strenuous exercise seems like too much of a hassle. Walking even 30 minutes a day helps. However, the more the better.
If you are obese, work on reducing the extra weight for better heart health. The effect multiplies when the loss of mass is paired with exercise as this aids better expansion and contraction of blood vessels.
4). Indulge in stress relief activities
Stress levels and blood pressure are directly proportional. The lower, the better. High stress levels lead to a faster heart rate and trapped blood vessels, which causes heart problems in the future. To reduce stress:
- Try meditation, yoga or deep breathing
- Listen to relaxing music
Do not overburden yourself with work
5). Quit the bad habits
Limit alcohol consumption: Drinking alcohol also hikes blood pressure levels. 16% of high BP cases in the world are linked to alcohol.
Cut down on sugar intake: Like reducing salt intakes aids to improving blood pressure levels, so does sugar. Try to avoid sodas, sweets, and refined carbs as they convert into sugar in the blood stream and that can be dangerous
Quit smoking: One of the major reasons to quit smoking is to lower the risk of heart diseases. The residue of cigarettes clogs the arteries, which increases blood pressure, leading to heart damage eventually.
A major portion of the world’s population is affected by high blood pressure. These natural remedies work like a charm when it comes to maintaining blood pressure and giving them a shot isn’t tough at all. If you have your own remedies that work great, write to us and we’ll share your remedies with others