Also called hypertension, high blood pressure is a cardiovascular condition that occurs when the force of the blood against the blood vessel walls (arteries) is too high.
Unfortunately, the disease is prevalent, affecting up to 1.13 billion people worldwide, and is among the most significant causes of premature deaths.
Although there are pharmaceutical remedies, this article will discuss natural methods that can help you combat hypertension and reduce the risk of early death.
Hypertension – the Silent Killer Among Us!
High blood pressure, or hypertension, occurs when the force of blood against the walls of your arteries is consistently too high. Blood pressure is measured in systolic (pressure during heartbeats) and diastolic (pressure between beats). A reading above 130/80 mmHg is typically considered hypertension.
Hypertension is a global health concern, affecting millions of people worldwide. According to studies, nearly 1 in 3 adults in India has high blood pressure, making it a leading risk factor for heart disease, stroke, and kidney issues.
Unfortunately, many people remain unaware of their condition until complications arise, earning it the nickname “the silent killer.”
Maintaining healthy blood pressure is essential for reducing the risk of severe health problems. Prolonged hypertension can damage arteries, leading to cardiovascular diseases like heart attacks and strokes.
It can also strain the kidneys, increase the risk of vision loss, and negatively impact brain health, contributing to conditions like dementia. By managing blood pressure, you protect vital organs and enhance your quality of life.
Controlled blood pressure reduces the chances of life-threatening complications, helping you stay active and healthy as you age.
Effective Ways for Lowering Blood Pressure
Here are a few of the most effective strategies that can help you control your blood pressure levels. Check them out for a holistic plan:
Adopt a Healthy Diet
Follow the DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
Reduce sodium intake to less than 2,300 mg daily, ideally around 1,500 mg.
Exercise Regularly
Engage in moderate physical activity like walking, swimming, or cycling for at least 30 minutes most days of the week.
Regular exercise strengthens the heart and improves blood flow, reducing pressure on arteries.
Maintain a Healthy Weight
Losing even a small amount of weight can significantly lower blood pressure in overweight individuals.
Monitor Blood Pressure Regularly
Managing blood pressure is a lifelong commitment, but these strategies can significantly reduce risks and improve overall health.
Lose a Few Pounds
Typically, blood pressure increases when a person adds weight. That’s why most overweight people often struggle with hypertension. Furthermore, being overweight can cause sleep apnea, increasing blood pressure. You can reduce pressure by 1mm Hg by losing just 2.2 pounds (1kg).
While shedding a few pounds, keep an eye on your waistline. Carrying too much weight around the waist increases the risk of hypertension drastically.
Men with a waist exceeding 40 inches (101 cm) are at a very high risk of hypertension, and so are women with a waist of more than 35 inches.
Reduce Your Sodium Intake
Keeping your sodium levels low is vital in keeping your blood pressure down. The AHA (American Hypertension Association) recommends that hypertension patients limit their sodium intake to 1500-2300 mg daily.
That’s around half a spoon of table salt. Instead of using salt, use natural spices and herbs. Fast foods usually have high amounts of sodium, so avoid such foods.
Quit Smoking
If you smoke and you are struggling with high blood pressure, the first thing you should do is quit smoking. The nicotine in the cigarette raises blood pressure, and heavy smokers usually have elevated blood pressure for a longer time.
Hypertension patients who smoke are at a high risk of developing stroke and heart attack. Even passive smokers are at a similar risk. Therefore, stay away from people who smoke to be on the safer side.
Furthermore, quitting smoking has many other health benefits.
Lower Your Stress Levels
In this fast-paced world, there are a lot of stressors. Still, stepping away from your usual responsibilities from time to time is vital to managing your stress levels.
Stress causes a temporary rise in a patient’s blood pressure, and too much of it can keep it elevated for extended periods.
There are several ways to manage stress levels. You can try yoga, meditating, exercising, napping, listening to your favourite music, etc. It helps if you avoid your triggers whenever possible. Once you find the trigger, find a way to address the issue.
Take More Potassium
Daily intake of foods rich in potassium is recommended to help lower elevated blood pressure. Such foods include vegetables and fruits such as bananas and tomatoes.
Increasing your daily potassium intake can lower your blood pressure by up to 5 mm Hg. However, limit your potassium intake if you have kidney problems.
Wrapping It Up!
That was all about the different ways you can bring hypertension under control. It is also one of the most effective ways to control your lifestyle such that you have a healthy approach to its control.
The article highlights all the different ways you can take easy steps to achieve your goal of controlling hypertension. Self-medication is a harmful step to control any condition that you may develop or think you’ve developed.
Consult a professional for the best results and proper guidance – they will help you ensure there are no severe side effects.
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