High blood pressure or hypertension is a circulatory system disorder. The ideal blood pressure of an individual should be 120/80 mm Hg, here 120 mm Hg is the systolic or the pumping pressure and 80 mm Hg is diastolic or resting pressure. The measuring unit of blood pressure in mm Hg, that is millimeters of mercury pressure. If an individual’s blood pressure is 140/90 mm Hg, then s/he is having hypertension.
High blood pressure or hypertension is a result of leading an unhealthy life. The wrong food habits and unhealthy working patterns have wreak havoc on our health. By taking care of few things we can lead a happy healthy life and can fight problems like high blood pressure.
Things that can help in reducing blood pressure
Shed the extra kilos
Being overweight puts you at a high risk of having hypertension. And if you already have high blood pressure then losing weight is a sure way of lowering it. Try to lose weight through adopting healthy lifestyle rather than going extreme measures.
Becoming active and increasing the amount of physical work is indeed a great way to duck out of blood pressure. Even by involving in simple physical activities like taking stairs instead of a lift, walking in between of office hours, taking your pet for a walk, you can stay active and healthy.
Start eating healthy
Skipping meals, eating junk food, going for ready to eat food rather than cooking food yourself is quite convenient but has an adverse effect on your health. Eating low carbohydrate diet can help you fight blood pressure and several other diseases. If you consume refined foods and foods with high sugar content on a regular basis, you will end up putting on weight. This will only damage you. Develop a habit of eating home cooked food, eat at regular intervals rather having one big meal. Read the label before buying any food product, always go for low-calorie, low-carb foods.
Increase the potassium intake, cut back on sodium
Cutting on the amount of salt in your food will help you in lowering the blood pressure. There is sodium in salt which helps in increasing your blood pressure.
Taking potassium can, on one hand, prevent you from the effect of sodium and on another hand can help you in lowering blood pressure. Foods like dairy products, fish, fruits especially banana and green vegetables are a rich source of potassium and can be easily included in the diet.
Abstain from taking alcohol
Having a drink or two in a day will not increase your blood pressure but consuming more alcohol than that on a regular basis can create a problem. To stay safe, it is better to abstain from drinking.
Say no to smoking
Smoking has an adverse effect on the physical as well as mental health of a person. Within few minutes of smoking our blood pressure increases significantly, although it happens for a short duration but continuous smoking narrows and hardens the arteries and contributes to increasing the blood pressure. Quitting smoking will help you keep problems related to blood pressure, heart and lungs at bay.
Different research suggests a different effect of caffeine on blood pressure. Effect of caffeine on blood pressure depends on your body. While people are not at all affected by caffeine intake, few are caffeine sensitive. To check the effect of caffeine on your body and to stay safe it is suggested to check your blood pressure after half an hour of taking caffeine. If your blood pressure increases after consumption of caffeine then it will be safe to cut down the consumption of caffeine.
Reduce your stress
If you feel burdened and anxious all the time then it is better to get rid of it. Get some ‘me’ time and try to figure out what is unnerving you. Once you know what is the problem look for its solution, talk to your friends and family and get support. Stress will only make you more vulnerable to high blood pressure. So it’s better to fight it before its too late.
When we have lots of work in hand we often compromise with our sleep. This might become a reason for high blood pressure. Few hours of sound sleep helps you in decreasing the blood pressure. If you are having difficulty in getting sleep try meditation or diffuse some essential oil in your room before going to bed. Don’t use any gadget before going to bed.
Try meditation and yoga
We live in a chaotic world. To be in good state of mind and lead a healthy life try meditation and yoga. It has been proven that yoga and meditation help in getting rid of stress and blood pressure.
Eat garlic and dark chocolate
Eating chocolate which contains seventy to sixty percent of cocoa, helps in the widening of blood vessels. Garlic can also be useful in taking care of your blood vessels.
Take proper medication
Never ever skip your medicines. If your doctor prescribed you some medicines for high blood pressure than taking it on time will be in your interest. If you think, your blood pressure is under control then talk to your doctor and only then stop the medication.
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Exercises that will help you reduce blood pressure
Exercises can be put into three categories, all have a different effect on your body and you can practice them according to the strength of your body.
Cardiovascular exercises basically focus maintaining the health of your heart, which in turn reduces blood pressure. Cardiovascular exercise includes:
- Playing active sports like football or tennis
Weight training focuses on different muscle groups and helps you in maintaining body mass. It raises your blood pressure momentary but in long run, it can be extremely useful in keeping blood pressure under control and strengthening your heart.
Stretching can help in strengthening your nerves. It makes you agile and flexible and can also help you in boosting the health of your heart.