7 Home Remedies for Managing High Blood Pressure

 7 Home Remedies for Managing High Blood Pressure

What is high blood pressure?

Blood pressure is the  power at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.

When blood pressure is high, the blood moves through the arteries more forcefully. This puts  grow pressure on the delicate tissues in the arteries and damages the blood vessels.

High blood pressure, or hypertension,  impact about half of American adults, estimates the American College of Cardiology.

Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.

1. Get moving

Exercising 30 to 60 minutes a day is an important part of healthy living.

Along with helping lower blood pressure, regular physical activity  advantages your mood,  power , and balance. It  subside your risk of diabetes and other types of heart disease.

If you’ve been inactive for a while, talk to your doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.

Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the  advantages. The important thing is to  obtain moving!

2. Follow the DASH diet

Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet  constitution  of:

eating fruits, vegetables, and whole grains

eating low-fat dairy products, lean meats, fish, and nuts

 remove foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats

3. Put down the saltshaker

Keeping your sodium intake to a minimum can be vital for lowering blood pressure.

In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure.

The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day. That’s a little over half a teaspoon of table salt.

To decrease sodium in your diet, don’t add salt to your food. One teaspoon of table salt has 2,300 mg of sodium!

4. Lose excess weight

Weight and blood pressure go hand in hand. Losing just 10 pounds (4.5 kilograms) can help lower your blood pressure.

It’s not just the number on your scale that matters. Watching your waistline is also critical for controlling blood pressure.

The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure.

5. Nix your nicotine addiction

Each cigarette you smoke temporarily raises blood pressure for  many minutes after you finish. If you’re a heavy smoker, your blood pressure can stay elevated for extended periods of time.

People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack, and stroke.

Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.

6. Limit alcohol

Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.

But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.

Excessive drinking can also reduce the effectiveness of certain blood pressure medications.

What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.

7. Stress less

In today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and relax. It’s important to step away from your daily responsibilities so you can ease your stress.

Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for extended periods of time.

It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.

You can also take steps to relieve your stress in a healthy way. Try taking a few deep breaths, meditating, or practicing yoga.

The risks of high blood pressure

When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to your doctor can help you monitor and control your blood pressure.

A blood pressure reading of 130/80 mm Hg or above is considered high. If you’ve recently received a diagnosis of high blood pressure, your doctor will work with you on how to lower it.

Your treatment plan might include medication, lifestyle changes, or a combination of therapies. Taking the above steps can help bring your numbers down, too.