High blood pressure is certainly a situation dealt by millions of individuals across the globe. While unhealthy lifestyle and corrupt eating habits is a big reason, there are other factors that may contribute to this high blood pressure situation in humans.
Inside this Article:
- What is Hypertension or High Blood Pressure?
- Reasons and Factors contributing to high BP
- How you can lower your blood pressure levels: Top tips
- Natural ways to control blood pressure levels
- Conclusion
So, before getting any further into how to reduce blood pressure, you must analyze what high blood pressure is.
What is Hypertension or high blood pressure?
High blood pressure, often known as hypertension, is a serious health threat since it increases the risk of kidney failure, tumors, mental loss, and major medical issues including heart attack and stroke. Furthermore, according to the Centers for Disease Control and Prevention, high blood pressure—defined as any reading above 140/90 mmHg—was a major factor in the deaths of nearly 670,000 people in 2020.
Only 24% of individuals who have high BP, according to the CDC, have it under control. So, you might be interested in finding out how to lower your blood pressure. Taking any prescribed medicine is important, and there is no shame in doing so, but there are also natural alternatives to reduce blood pressure.
Hypertension is a situation when the there is a higher force of the blood flow against the artery walls of the human body. A reading above 140/90 is considered as high blood pressure and if not checked, it may prove fatal.
People concerned with high BP must know that it doesn’t carry any significant symptoms. So, you got to visit your physician or get your blood pressure checked with a blood pressure device at home.
On the other side, one must check their blood pressure over a period of time before reaching onto any conclusion. There are times when your blood pressure shoots temporarily due to situation like cold weather, anger or frustration or even after a workout.
Factors contributing to high blood pressure
You may be worried about how to reduce blood pressure fast. Well, hang on, you first need to look at the factors that contributes towards high blood pressure.
Unhealthy food choices
Surely, this is the most common reason for high blood pressure among million of individuals. On a daily basis, we consume lots of processed food that carries tons of calories and unhealthy stuff. Moreover, the same food got more sodium and harmful preservatives than you can ever imagine.
So, to get off to you your plans regarding high blood pressure, you first need to reduce the intake of excess sodium in your diet. You can also read our article on Some healthy snacks ideas.
Lack of physical activity
Relax; we are not talking about lifting heavy weights here in the gym. All we are talking about is that you are simply not moving your body. Given the hectic schedule in our daily lives, we spend most of our time in front of our laptops or systems while sitting on that chair.
What we do forget here is that we are not moving our body at all during the day. So, eventually, a layer of fat starts building around our belly(Read: How to reduce belly fat), leading to excessive weight gain over a period of time. We did talk about the problem; now let’s talk about the solution.
Start walking at least for one hour a day or half an hour day (twice a day). If you are short of time, try giving some attention to those HIIT exercises. Besides, you can opt to some really amazing yoga techniques that can help you lower your blood pressure fast.
Excessive Stress
Not many people know but excessive stress would also lead to hypertension or high blood pressure. Moreover, it would lead to other critical issues like diabetes or heart failure. So, in order to deal with high blood pressure, you first need to take care of that mental health.
While our lives have gone really fast in today’s world, stress comes as a resultant aspect. So, whether we want it or not, we often get stressed and anxious for no reason. Hence, it’s always advisable to keep yourself relaxed and happy as much as possible.
On the other side, you can opt for Yoga and medication to keep you calm and composed during any tough situation.
How to lower high blood pressure?
You may find random tips on internet regarding how to reduce high blood pressure. Still, not everything would work in your respective case. Well, anyone can suggest you high blood pressure medicines but wait, we are not going to say that.
Here, we list down certain tips that have worked for almost everyone regardless of their reasons for high blood pressure. These tips are handpicked from the list of advises from best cardiologists across the globe
- Add more potassium in your diet along with magnesium. These two micro nutrients flush down excess sodium in blood through urine
- Walk Jog or Workout at least 8 hours a week. What kind of workout you like is totally dependent on your preferences
- Cut down the amount of salt and sugar from your diet right now. Besides, stay away from deep fired and stir fried food items along with the processed food stuff
- Keep a check on your mental health and go for yoga and other techniques to keep it in the right shape
- Track your blood pressure regularly with a BP monitor kit while taking the above steps
Natural ways to reduce it
1. Follow a Mediterranean diet
Mediterranean diets are highly high in fruits, vegetables, sea foods, and healthful omega-3 rich fat oils because of foods like olives and flax seeds. The best diet is a Mediterranean one with a minimal or no grain intake and a lot of naturally occurring omega-3 items. Olive oil, flax seeds, wild-caught fish (particularly salmon), and a variety of fruits and vegetables are some of the top items you should include in your Mediterranean diet because they all naturally reduce blood pressure.
2. Begin using a fish oil dietary supplement
Chronic artery inflammation is one of the main reasons of high blood pressure. Several studies have demonstrated that ingesting fish oil, which is rich in the omega-3 fatty acids EPA and DHA, reduces inflammation in the body.
3. Implement magnesium to relieve the tension
Magnesium is an excellent mineral since it eases blood vessel tension and has a quick effect on naturally decreasing blood pressure (and many people have a magnesium deficiency). So, should you supplement your diet with magnesium?
4. Boost your potassium intake
Potassium, an essential mineral, works to offset the effects of salt and prevent hypertension. High-potassium meals include avocado and melon. The finest foods high in potassium include bananas and coconut water. If you want something a little bit sweet to drink during the day, coconut water is a great option.
5. Preserve equilibrium with CoQ10
CoQ10, also known as coenzyme Q10, is a vital antioxidant for maintaining heart function. If you’ve ever taken blood pressure or, more specifically, cholesterol-lowering medicine, it’s imperative. Coenzyme Q10 is an excellent, all-natural treatment for high blood pressure.
Final words
You need not to be a scientist to learn about how to reduce high blood pressure. All it takes is some small changes in your lifestyle along with some added measures. And yes, don’t forget to consult your physician before going for either of the abovementioned tip. Stay health and smiling!
No Comments