High blood pressure is a hazardous condition that is unfortunately prevalent today. If left untreated it can cause a stroke and heart disease. If your blood pressure reads above 140/90 mmHg, then you have a high blood pressure.
The cause for high blood pressure cannot be tracked in some cases. However, you can control it if you follow a strict regime for an extended period.
You can control your blood pressure naturally with a proper diet and healthy lifestyle. You will not have to take medications either. By following these suggestions, your blood pressure will be under control in no time. These remedies will also not have any adverse effects on your body.
Healthy Body Weight
Losing weight is one of the most efficient ways to control your blood pressure. Excess body weight has shown to increase the blood pressure. Sleep apnea is a common condition in those who are overweight. Disrupted sleep can also cause a rise in the blood pressure.
Obesity is known to cause stress in the joints and poor blood circulation. It adds stress and affects the blood pressure. Losing weight is the first thing you should do if you are diagnosed with high blood pressure.
Any physical activity for a minimum of 30 minutes, 4 to 5 times a week will help you reduce your blood pressure level. It is best not to overdo it either as it may have adverse effects. For best results stick to a regime and exercise regularly. However, do not stop with the exercise as it may cause your blood pressure to shoot up again.
If you have mild hypertension, you can prevent it from getting worse with a regular workout. On the other hand, if your condition is severe, you can reduce the levels and bring it to a safe level.
You can opt for any form of exercise. Walking, cycling, dancing, or swimming will help you recover from the high blood pressure in no time.
Eat Healthy Foods
An improper diet is one of the main reasons behind hypertension. A balanced diet is essential for the body to have proper levels of blood pressure. You need to ensure that your diet is filled with whole grains, vegetables, fruits, and dairy. It is a great way to control your blood pressure naturally.
There is even a diet that is known as dietary approaches to stop hypertension (DASH). It is a very effective diet. However, you need to change your eating habits gradually.
Reduce The Sodium Intake
Reducing salt even in the smallest amount will help you reduce hypertension. Having foods that have high amounts of salt have an adverse effect on the blood pressure. It is best to avoid food with added preservatives as they have high sodium content. Reduce the amounts of salt in your daily meals to see a drastic decrease in your high blood pressure levels.
Stress can be a contributing factor to high blood pressure. If you are stressed, there will be a temporary rise in levels. This is extremely unhealthy for you, and so it is best if you focus on relieving your stress.
It is crucial to address the issue and deal with it. Exercise and yoga will also help to a certain extent. Meditation was found to have a calming effect on the mind and blood pressure.
Increase Potassium Intake
Potassium is an essential mineral that helps you get rid of the sodium and decrease the pressure on your blood vessels. You need to have a balance of vitamins and minerals to maintain your blood pressure level. There are plenty of foods that are high in potassium content. This includes banana, tomato, sweet potato, yogurt, and beans.
Remove Refined Carbs From Your Diet
Unhealthy foods that have refined carbs are one of the main reasons to cause a spike in the blood pressure. These foods deplete your health. Remove foods that have refined carbs to get your blood pressure under control. A low-carb diet will control your blood pressure naturally.
Have More Calcium
If you have light blood pressure, there are chances that your body has low calcium value. Diets that are rich in calcium have shown to help keep the blood pressure normal. You can get calcium through a diet that is rich in dairy, green leafy vegetables, and tofu.
Smoking shows a spike in the blood pressure level immediately. So, smoking over a long period will affect your blood pressure. Quitting will show a drop in the high blood pressure levels.
Alcohol is helpful in keeping the blood pressure in control if consumed in small amounts. However, in large quantities, it can have a negative impact. Drinking high amounts will show a sudden increase in the blood pressure. It will also make the medications ineffective.
Monitor Your Blood Pressure
It is important to keep an eye on the blood pressure level on a regular basis. Monitoring the levels at home can help you check if the changes you made were effective. You can buy blood pressure monitors in the market. Regular visits to the doctor are also crucial till you get your blood pressure under control.
Try these natural remedies to control your blood pressure. However, visit a doctor for a proper analysis to rule out any major problem.