Are you suffering from high blood pressure?Knowing this fact, are you choosing to ignore it? If the answer is yes, then following are something you should be aware of.
High blood pressure or hypertension is one of the most common health problems seen across the globe. Above all, this elevated blood pressure is also associated with heart disease if not controlled in its initial stages. It typically doesn’t show any signs or symptoms, and many people don’t realize it with time, that’s why we must all get it checked regularly.
What causes high blood pressure?
Sodium and potassium are two elements present in our blood that manages its pressure in our veins and arteries. Any imbalance in their ratio can cause fluctuation in the pressure of the blood flow.Increase in sodium levels in the blood is one of the major causes of hypertension along with obesity, stress and lack of physical activities.
How to reduce high blood pressure?
A research by Dr. Marvin Moser, Clinical Professor of Medicine at Yale University revealed that high blood pressure affected two out of three individuals over 75 years of age. However, a fiber-rich diet along with some healthy habits like regular exercise, would bring down the probability of developing this condition to a great extent.
Check out these natural ways by which you can keep your blood pressure in check and heart problems at bay.
1. Eat low sodium diet
Eating too much salt raises the amount of sodium in your blood, which disturbs the sodium and potassium balance in your body. Therefore, salt intake should be monitored when managing blood pressure.
However, this is not limited to the salt added while cooking or while consuming food. Do remember, that most packaged and processed food items like chips, pickles, papadum, sauces, bread also contains high amount of salt. Hence, plan your diet accordingly and keep a check on your salt intake.
2. Choose potassium rich foods
Potassium in our blood help in lowering blood pressure levels. By including more fruits and vegetables in your diet, like bananas, muskmelon, apricots, dark green vegetables, mushrooms, you will increase your potassium levels which eventually helps to restore the delicate (sodium-potassium) balance in your blood.Read more on are fruits and vegetables fattening?
3. Focus on fibrous foods
According to one of the research, having a fiber-rich diet aids in reducing high blood pressure. Fiber helps in balancing your systolic and diastolic pressure, i.e. your upper value and lower value in blood pressure readings. Fiber rich foods that you can easily include in your diet are whole grains, legumes, fruits and vegetables.Get more information on healthy foods that make you full.
4. Follow an exercise regime
Risk of high blood pressure increases with age, but regular exercising can make a big difference. Doing 30 minutes of workout at least 5 days a week will keep you healthy as well as manage your blood pressure naturally. The following are some of the best exercise that can keep that ‘pressure’ off!
- Climbing stairs
5. Keep yourself hydrated
It is important to increase water intake if you are hypertensive. This is because water helps in removing toxins from the body and also helps in restoring the sodium balance in the blood. So, If you really want to lower the numbers of your blood pressure in healthy way, start drinking 10 to 12 glasses of water a day.Read more on benefits of drinking water.
6. Practice Deep breathing techniques
One of the easiest ways to lower blood pressure is doing deep breathing exercises. While you inhale and exhale, your nervous system calms down further. This reduces stress and your blood pressure level comes back within the normal range. Doing this on a daily basis for 10-15 mins would definitely show positive results.
Follow the above mentioned tips for at least a month, and soon your pressure would be within normal ranges.