7 Natural Methods To Keep Blood Pressure Under Control
High blood pressure and hypertension are just different names for the same deadly condition. It’s normally referred to as the ‘silent killer’.With almost no symptoms, this condition steals upon you, affects you in so many ways and causes health problems such as diabetes, stroke, heart disease, and kidney problems, among others.
The percentage of US adults with high blood pressure, jumped from 32 per cent to nearly 46 per cent.
What is high blood pressure?
When you’re upset or anxious about something, your heart starts to work harder to pump blood and oxygen into the body. This puts a strain on the heart, which could damage the vascular system and result in high blood pressure.
What causes high blood pressure?
- Family history
- Sedentary lifestyles
- Diet high in sodium (salt), trans fat, saturated fat and sugars
- High consumption of alcohol
- Cigarette smoking
- Birth-control pills
- Age (the older you are, the higher your chances are of having hypertension)
Natural ways to lower high blood pressure
- Exercise: We all know that to stay fit, exercising is extremely important. However, what you’re probably not aware of is that even 30 minutes of activity can lower your blood pressure considerably. The exercise for lowering blood pressure includes walking, jogging, cycling, swimming or dancing. Strength training can also help reduce blood pressure. However, check with a doctor before starting an exercise programme.
- Eating healthy: You must include a lot of fruits and vegetables in your diet. Include leafy green vegetables, broccoli, blueberries, etc., to your diet. Potassium, which is found in abundance in these vegetables, helps in maintaining the blood pressure level in the human body—so daily eat potassium-rich food, such as watermelon, oranges, bananas and potatoes. Also, to keep your blood pressure under control, you will need to give up processed food.
Eat wholegrain food such as oats, cereal, wholegrain bread and pasta to stay healthy and keep your blood pressure in check.
3. Stay away from salt: Do you know how much sodium is there in half a teaspoon of salt? It’s 1,200 mg. And the recommended sodium intake is 1,500mg per day.
So if you’re looking to lower or maintain your blood pressure level, stay away from sprinkling the extra salt over your fries. Season your food using herbs and lemons.
4. An Indulgence in dark chocolate: Dark chocolate contains flavanols, which make blood vessels more elastic and lowers the blood pressure. In one study, 18 per cent of patients who ate it every day saw their blood pressure level decrease.
5. Chomp on some celery: In Chinese medication, celery seeds are widely used to lower blood pressure. Celery is a fibrous vegetable, and it acts as a diuretic. Diuretics flush out excess water from the body, which causes a decrease in blood pressure level.
6. Moderate alcohol consumption: Alcohol increases blood-pressure levels to a large extent. Moderate drinking is actually supposed to be good for the heart. A study on women at Boston’s Brigham and Women’s Hospital found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day.
7. Eat ginger: Ginger is great for preventing heart conditions as it lowers blood pressure and cholesterol levels and prevents blood clots. It decreases bad cholesterol (LDL) by preventing the building up of plaque inside arterial walls, which can lead to increased blood pressure. This herb also acts as a blood thinner and prevents blood clots.
High blood pressure is not called a silent killer for nothing. You need to be careful about the food and lifestyle choices you make. Keep these tips in mind, and control your blood pressure naturally.