Blood pressure is the force of blood pushing against the walls of your arteries, which carry blood from your heart to other parts of your body. Blood pressure normally rises and falls throughout the day.
Normal blood pressure is 120/80 mmHg
High blood pressure (Hypertension) is really dangerous and it is a silent killer. It can cause heart attack and stroke.
High blood pressure, which affects almost 75 million Americans, makes your heart work harder than it should have to, causing it to thicken and become stiffer. It also increases your risk of stroke, heart attack, vision loss, erectile dysfunction, kidney failure and congestive heart failure.
Let’s talk about controlling blood pressure naturally:
1) Maintain healthy weight :
Obese subjects are more prone to hypertension. So lose your weight if you are overweight.
Maintain your BMI 20 to 25 if you are an adult. You can calculate your BMI here.
2) Be physically active:
Exercise helps the heart to pump out the blood efficiently.
It can prevent formation of atherosclerosis (Hardening of blood vessels). Regular exercise prevents you having stroke.
Simple moderate level physical activities
Washing and waxing a car for 45–60 minutes
Washing windows or floors for 45–60 minutes
Gardening for 30–45 minutes
Wheeling self in wheelchair for 30–40 minutes
Pushing a stroller 1 1/2 miles in 30 minutes
Raking leaves for 30 minutes
Shoveling snow for 15 minutes
Stair walking for 15 minutes
3) Reduce excessive carbohydrate intake:
Insulin resistance and high blood sugar lever is one of the most common contributors of hypertension.
A study showed that excess intake of sugar-sweetened beverages like soda, sweet tea, and other sugary drinks has been shown to directly influence blood pressure.
So adjust your carbohydrates for needs and get your carbohydrates from nutrient-dense whole foods like fruits and starchy vegetables
4) Reduce sodium intake:
A small reduction of sodium in your diet can help you to reduce much on blood pressure.
Limit your sodium intake to 2,300 milligrams (mg) a day or less.
Just 1 level teaspoon of salt has 2,300 mg of sodium.
5) Quit smoking.
Smocking is one of the dangerous risk factor for hypertension.
On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke.
You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease
6) Reduce your stress and relax:
Stress and anxiety can increase your blood pressure instantly. Relaxation techniques like yoga, listening to music can help you to reduce stress and blood pressure.
Find out the cause that makes you stressed and try to reduce it or learnto cop up with it.
7) Take up a hibiscus tea:
Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University.
Hibiscus is a small tree with red flowers that are rich in flavonoids, minerals, and other nutrients.
I recommend a large glass of chilled unsweetened hibiscus juice instead of tea. It is delicious too.
See the above image of hibiscus tea.
If you found it useful; Share it and stay healthy J
Mayoclinic; u.s. department of health and human service