High Blood Pressure: 7 Natural Ways to Control Hypertension
Hypertension is a serious medical condition which can bring about a number of health problems. If it’s not treated in time and managed high blood pressure can cause a heart attack, stroke, kidney failure, diabetes and a number of other problems
This condition is usually caused by an increased pressure against the arterial walls when high-pressure blood circulates through them.
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When faced with hypertension many people resort to conventional drugs and medications which are usually prescribed for life-long use. However, there are also some natural remedies which can help you lower your blood pressure and restore it to its optimal values.
7 Completely Natural Methods to Lower High Blood Pressure:
- Healthy diet
Eating healthy is the best thing you can do if you have hypertension. Consuming lots of fruits and vegies, whole grains, low-fat dairies and avoiding processed food rich in saturated fats can significantly lower your blood pressure, by 14mm Hg. This diet regimen is called the DASH diet and is highly recommended by nutritionists for this health condition.
- Limit the alcohol consumption
Numerous studies have shown that the less alcohol you drink the lower your pressure will be. However, one study conducted by the Boston’s Brigham and Women’s Hospital showed that light drinking (half a drink per day) is better for hypertension than no alcohol at all.
- Moderate exercise on a regular basis
If you want to lower your blood pressure and achieve optimal health overall physical activity is a must. Regular exercise of some sort will strengthen your cardiovascular system in general, make your heart more efficient and improve the blood pumping. Try walking for longer periods of time or do some more strenuous exercise for shorter periods of time, whichever you prefer as long as it’s on a regular basis.
- Drop some pounds
The Mayo Clinic says that there’s a connection between high blood pressure and increased body weight. Being overweight will not only increase your blood pressure but it can also disrupt your breathing and lead to further problems.
One of the most effective ways to decrease your blood pressure is to lose some weight. Dropping just 10 pounds can go a long way when it comes to lowering your blood pressure. Aside from losing weight in general mind your waistline as excess weight in this body region increases your risk of hypertension. Men are in general at a higher risk of this as their waists circumferences are higher than in women.
- Cut back on sugar and refined carbs
According to a number of studies there’s a direct link between sugar consumption and high blood sugar. According to a research conducted by Framingham Women’s Health women who drank approximately one soda a day had a higher blood pressure than those who didn’t drink soda.
But you shouldn’t just mind the sugar intake but refined carbs as well. Avoid white flour and every other kind of refined carbohydrates because they’re known to cause problems.
- Consume less salt
As the Mayo Clinic reports reducing the salt intake slightly can have a significant effect on your blood pressure and reduce it by 2-8 mm Hg. The average salt intake a day shouldn’t be more than 2300mg, everything more than that can have a detrimental effect on your cardiovascular health.
Although 2300mg a day are the average values for salt people who have an increased sensitivity to salt, older than 51, African-Americans, diabetics and so on should consume less, up to 1500mg a day.
- Quit smoking
Smoking is bad for your overall health but it has an especially negative effect on your cardiovascular system. It increases the risk of every heart disease including increasing your blood pressure. Tobacco contains certain chemicals that are known to cause damage to your blood vessels.
Still it should be noted that scientifically there still hasn’t been conclusively determined that there’s a direct link between hypertension and smoking, but we all know that it has a devastating effect on our health and every organ in our body so if you’re a smoker you should consider stopping.
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