What is high blood pressure?
About half of adult Americans suffer from hypertension, or high blood pressure, according to the American College of Cardiology. Known as a “silent killer,” it typically doesn’t show symptoms until the heart has sustained severe damage.And they are unaware that there are Natural ways to control high blood pressure.
Most people are unaware that they have high blood pressure if there are no outward signs. A blood pressure measurement of less than 120/80 millimeters of mercury.
list of the natural ways to control high blood pressure :
1- Begin your workout regimen
Maintaining an active lifestyle is essential to living well.
Daily exercise improves mood, strength, and balance in addition to lowering blood pressure. Additionally, it lowers your chance of developing diabetes and some forms of heart disease.
Consult a physician about a safe exercise program if you haven’t exercised in a while. Exercise at a modest pace at first, then progressively increase the frequency and intensity.
Not one to frequent the gym? Work out outside or at home. Take a swim, jog, or walk and enjoy the advantages. Moving is the most crucial thing to do! Additionally , Low impact or chair workouts are also excellent forms of physical activity for your body.
2- Adhere to the DASH diet
You can reduce your systolic blood pressure by as much as 11 mm Hg by adhering to the Dietary Approaches to Stop Hypertension (DASH) dietTrusted Source. The DASH diet includes:
consuming entire grains, fruits, and vegetables whenever feasible
consuming foods low in saturated fats, such as processed foods, high-fat dairy products, and fatty meats; eating lean meats, fish, and nuts when feasible (and inexpensive).
Reducing consumption of sugary beverages, such juice and soda, and desserts also benefits. For people in some places, it could be challenging to do so. Although the DASH diet does not have to be followed , small adjustments
3- Reduce your salt intake
Cutting back on sodium may be essential for lowering blood pressure.. Blood pressure rises sharply as a result. It is advised by the American Heart Association (AHA) to keep your daily sodium consumption to a maximum of 1,500 mg to 2,300 mgTrusted Source, or half to one teaspoon of salt.
Try seasoning food with herbs and spices rather than salt to reduce the amount of sodium in your diet. Always read food labels, and whenever possible, select low-sodium options.
4- Sustain a reasonable weight
Blood pressure and weight are closely related. Losing even 10 pounds (Trusted Source) can help decrease blood pressure in those who are overweight or obese.
Not only is it important to achieve and sustain a healthy weight, but monitoring your waist size is essential for controlling blood pressure. Visceral fat, or excess fat around the waist, has the potential to negatively impact heart health and eventually cause major health issues, such as high blood pressure.
It is generally recommended that men maintain a waist measurement of no more than 40 inches (in)Trusted Source, while women should strive for no more than 35 in.
Remember that it’s difficult to lose weight safely and to keep it off. Think about discussing the best options with a physician or other healthcare provider.
5- Think about giving up smoking if you do
Your blood pressure rises momentarily after each cigarette you smoke for a few minutes. Regular smoking can cause your blood pressure to remain high for extended periods of time. Smokers who have high blood pressure are more vulnerable. Reliable Source for the development of heart attacks, strokes, and dangerously elevated blood pressure. Even being around secondhand smoke increases your risk. Reliable Source for hypertension and cardiac conditions.
Giving up smoking has many other health advantages, one of which is lowering blood pressure. To start your journey to quitting smoking right now, stop by our center. While quitting is difficult, the long-term benefits to your health make it worthwhile.