According to the study of Global Burden of Disease, the number one risk factor for causing death is high blood pressure. Also known as hypertension, every year it consumes nine million lives worldwide. The high death ratio is because of the fact, that it contributes to many other diseases such as heart attack, heart failure, kidney failure, and strokes.
Increased rates of blood pressure put exertions on blood vessels resulting in damage to sensitive vessels connected to the eyes and kidneys. Sometimes it leads to swelling or rupture of arteries. Another undeniable fact is that high blood pressure damages many body organs proving to be a silent killer.
Buying a blood pressure monitor will greatly help to maintain these pressures. You can easily buy yours from Ahmed medico, an online medical store in Karachi. It has some good quality and the most affordable blood pressure monitors.
10 Ways To Lower Your Blood Pressure
1. Increase activity and exercise
Regular exercise makes your heart stronger. A strong heart easily flows the blood and takes less effort. Easy blood flow lowers blood pressure hence a perfect remedy to stay healthy and avoid hypertension.
Exercise also maintains a good weight, another way to lower blood pressure. If you are overweight, shedding a few pounds regulates your blood pressure greatly.
2. Lose weight if you’re overweight
There is a positive relation between blood pressure and body weight. Your blood pressure rises if you gain weight. Obesity or being overweight increases the risk of high blood pressure or hypertension. If you have gained weight, try to lose some pounds right away.
Losing even 10 pounds appreciably helps in lowering blood pressures. If you are overweight according to BMI, then it is recommended to lose weight above all.
3. Cut back on sugar
Another imminent precaution is to limit sugar intake. This also helps to reduce weight hence less risk of high blood pressure. A 2014 review shows that fructose increases blood pressure more than salt. A trial study that lasted 8 weeks showed an increase of 5.6 mm Hg in diastolic and 6.9 mm Hg in systolic.
Physicians recommend a low carb, low sugar diet as it makes you feel fuller for a longer time because you are consuming more protein.
Instead of consuming sodium, eat potassium. It minimizes the effects of salts and releases tensions from blood vessels. Some potassium sources are low-fat dairy foods, fish, bananas and apricots, sweet potatoes, and spinach.
4. Eat more potassium less sodium
According to Dr. Thomas, salt affects every person differently. According to him, some people are salt sensitive. In other words, consumption of sodium may have no effect on some people’s blood pressure while it may affect kidneys to regulate fluid causing havoc to some people’s health.
People who suffer from blood pressure, or obesity, must consume a low sodium diet (max. of 1500mg/day) to save their body from health risks.
5. Consume food that is less processed
If you suffer from high blood pressure or want to remain safe from it then eat less processed food. Frozen or processed food usually contains high amounts of sodium.
Develop a habit of reading nutrition labels to know what you are eating. Sandwiches, pizza, rolls, tacos, and burritos increase blood pressure. Instead try calcium-rich foods like Greek yogurt, skimmed milk, etc.
Also read: 5 Ways To Naturally Reverse Insulin Resistance
6. Reduce excess stress
The modern world era is full of stress. Stress may come from family, job, national or international politics, etc. Whatever may be the source, you must cut it off. Stress is never good for your mental and physical health.
Whenever you are under stress, your body releases a surge of hormones that increase your heartbeat, narrow blood vessels consequently increasing blood pressure.
Staying under stress for a long period of time causes a worse effect on the body. Determine the sources of stress and find ways to cut them.
7. Try medical herbs
Herbal medicines have long been trusted in many cultures to treat different health conditions.
Blood pressure can be regulated using medicinal herbs. But you should always consult a doctor or pharmacist before trying these. Here is the list of some herbs that are tried worldwide:
- Green tea or oolong tea
- Sesame oil
- Tomato extract
- Roselle
- River lily
- Ginger root
- Celery juice
- Black beans
- Umbrella tree bark
8. Eat garlic or garlic extract supplements
One of the natural ingredients to reduce blood pressure is garlic. Garlic has some excellent qualities, it releases nitric oxide that eases the muscles and dilates the blood vessels.
A great natural way to lower blood pressure. You can eat fresh raw garlic, as it is considered most effective for lowering blood pressure.
Garlic extract significantly reduces diastolic and systolic blood pressures in hypertension people.
9. Eat healthy high protein foods
A high-protein diet may not be for everyone. People with kidney concerns must consult a doctor first. A detailed study done in 2014 shows that people whose protein intake is more have fewer chances of high blood pressure.
This means, individuals who have a high protein diet, i.e., 100 grams per day, are likely to have 40% lesser blood pressure issues in the future.
Eating 100 gm protein per day is very easy. These foods will easily complete the daily goal:
- Eggs
- Beef
- Poultry preferably chicken breast
- Cheddar cheese
- Chickpeas
- Fish especially tuna or canned tuna in water
10. Take prescription medicines
In some hypertension cases, blood pressure does not decrease after all these efforts. In this situation, you must consult your doctor and only take prescription medicines.
Prescribed medications will help you in the long term especially if you are at a risk level.
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This article is published by our independent team of health and wellness pundits that publish original and informative content to empower readers to take charge of their health and embark on a physically, mentally, and emotionally balanced lifestyle.
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