High blood pressure or hypertension is a condition that can harm your body in so many ways. It is the main cause of heart attack or stroke. This condition means that the blood flow in the artery walls is too high that can lead to heart attack, heart failure or kidney failure. Having high BP is not a good condition for the body. 120/80 mm Hg is considered to be normal in a human body and blood pressure 130/80 or above is a severe condition of high blood pressure.
The reasons for having high BP could be smoking, being overweight, a high level of salt consumption, stress, old age or genetics. It is important to understand that high blood pressure management is 70% lifestyle and 30% medication. Let’s know about some of the natural ways to manage BP:
1. Physical activity to maintain blood pressure
Way to a healthy lifestyle begins by giving your body at least an hour in a day. Walking, exercising or yoga any can be your way of maintaining good health. It is the best way to maintain it. While working out our heart works more efficiently and that makes our stronger and regulates blood pumping in the arteries. So still to an exercising routine in your day-to-day life.
2. Low salt intake
A low sodium diet is a way to regulate your blood pressure. Limit your salt intake and avoid it if possible. It is difficult to have a no-salt food but one can avoid salt in salads, drinks, and fruits. Keep a check on your salt intake to maintain normal bp in the body. You can even shift a low sodium salt available in the markets for people with high bp problems.
3. High potassium diet
make sure you have a good amount of potassium-rich food in your diet. Eating bananas, tomatoes, and other vegetables are highly recommended and one must avoid fast food, potatoes, meat, and processed food items as they carry low levels of potassium.
4. Less alcohol
limit your alcohol consumption. It has been noted that drinking is the reason for high BP amongst 16% of the cases. Limited alcohol is surely good for the heart that is 1 drink in a day for women and 2 for men. Limit your alcohol if you love your heart.
5. Adopt a DASH diet
DASH or Dietary Approaches to Stop Hypertension is a specially designed diet highly recommended for people with high bp problems. It emphasizes fruits, vegetables, low-fat dairy products, and low potassium foods to regulate a person’s high BP naturally. DASH diet has been proved to be a sure shot way to control hypertension.
6. Lower caffeine intake–
coffee directly affects our blood pressure. Caffeine intake in high quantity can be a major reason for hypertension. Your blood pressure is highly sensitive to caffeine so watch out.
7. Loose weight
obesity is a major cause of an increase in BP. Manage a healthy body weight to manage your blood pressure. A light body means a disease-free body.
8. Manage stress
stress has a direct connection with blood pressure. Being angry, tensed or anxious can cause hypertension. Many people are hit by a heart attack after knowing about certain shocking news, which is the result of a boom in BP. Perform some exercise to keep your calm like listening to soothing music, taking your work easy, meditating and watch happy movies.
9. A healthy amount of sleep
having a good night’s sleep plays a major role in heart pumping. Get at least eight to ten hours of uninterrupted sleep for maintaining your blood pressure and its intense fluctuation.
10. No smoking
medically proven fact is that smoking is a major cause of heart diseases. Every puff of smoke slightly sometimes temporarily increase your blood pressure as tobacco can damage blood vessels. Quit smoking for a healthy heart.
No medication can help you with high blood pressure if you don’t bring a change in your lifestyle. Adopt some changes in your daily habits and say bye-bye to hypertension or high blood pressure. Because taking care of yourself should be your first priority.