High blood pressure also called hypertension is a condition when the blood pressure rises from normal 120/80 to minimum of 140/90 mmHg. If the numbers increases it puts you at greater risk of serious health conditions like heart disease or stroke. According to the health surveys, there has been a rapid increase in the number of high blood pressure cases among both men and women. There are several medications that assist in lowering blood pressure but each of them come with their own set of side effects like insomnia, dizziness and leg aches. The best way therefore to deal with this problem is to make some healthy lifestyle changes and follow these effective ways of reducing blood pressure naturally.
Lose Some Weight
Weight gain also causes your blood pressure to increase. So, losing weight can help to reduce blood pressure, the more weight you lose, the pressure will come down in the same proportion. Even if you are taking medications, losing weight will give better results. Besides keeping your weight at check, you must also take a note of your waistline. A bigger measuring waist can put you at greater risk of getting high blood pressure.
Follow A Healthy Diet
Diet also plays a significant role in ensuring overall good health. Following a healthy diet is one of the most natural ways to reduce high blood pressure. Constitute a diet focussing on whole grains, low-fat dairy products and plenty of fruits and vegetables. Also you must try avoiding having food laden with cholesterol and monosaturated fats.
Cut Down Your Salt Intake
Reducing the amount of salt in your food is the simplest yet effective means to lower high blood pressure instantly. According to the dietary guidelines, people with high blood pressure should limit their salt intake to less than 1500 mg in a day. Avoid processed food as they have high sodium content and opt for whole foods.
Take Supplements
Taking supplements is also a safe way to bring your pressure down. Supplements with coenzyme Q10 can reduce blood pressure by dilating the blood vessels. Consult your doctor before taking the supplement and also ask for the right dosage.
Exercise Regularly
It has been proven that 30-60 minutes of physical activity for 5 days a week can bring down your pressure by four to nine mmHg naturally. The best way to curb the early signs of developing high blood pressure is to keep yourself engaged in some form of physical activity like walking, swimming or joggling regularly. Work out a good exercise program for yourself, taking the help of your doctor.
Consume Dark Chocolates
Dark chocolates are extremely healthy. They are loaded with flavanols that help in increasing the elasticity of blood vessels. It has been proven that people eating dark chocolates daily have witnessed reduction in their blood pressure. You can have ½ ounce of dark chocolates with minimum 70% cocoa every day to keep high blood pressure at bay.
Cut Down On Caffeine
Caffeinated drinks can increase your blood pressure temporarily. Too much caffeine in your body can cause constriction of the blood vessels and elevate your pressure. Therefore the safe way is to switch to decaf coffee and herbal tea.
Avoid Smoking
According to the finding, nicotine in all tobacco products can increase the blood pressure by nearly 10mmHg for almost an hour after smoking. So, if you smoke throughout the day, your blood pressure remains constantly high. Not only active smoking, but passive smoking can also lead to the problems of heart diseases and high blood pressure.
Regulate Your Drinking Habit
Drinking in moderation can be good, but when you start drinking too much, it can increase your blood pressure. People above 65 years of age should not have more than one glass of drink every day, while for those younger than 65 it is limited to two drinks daily.
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Meditation
Meditative practices like yoga, tai chi and qigong are effective in reducing blood pressure naturally as they decrease the release of stress causing hormones. Tension is the main cause of high blood pressure; therefore you must practice slow breathing for 5 minutes at least two times daily to calm your senses and nerves.
Medication is not the only solution for controlling high blood pressure. Making these lifestyle changes will definitely help to bring it down and can even eliminate the need for taking drugs.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.