High blood pressure or hypertension is known as the “Silent Killer” and it affects 1 in 3 people. Hypertension does not have any recognisable symptoms, but it is one of the major causes of heart attacks and strokes. When the heart beats, it creates a pressure that pushes blood through the arteries and veins, and this pressure is known as blood pressure. But when a person has hypertension, the heart has to work extra hard to pump blood through the body causing overstretching of the walls leading to microscopic tears in the blood vessels as well as weakening of the walls
Natural Treatment to Help Lower High Blood Pressure
Although, medication plays a vital role in bringing blood pressure down, a healthy lifestyle can go a long way in successful control of blood pressure, and in some cases it can also delay or reduce the necessity for medication.
- Watch your Waist Line - Research shows that dropping just a few pounds from the tummy can have a substantial effect on your blood pressure. Blood pressure is directly proportional to body weight. Blood pressure often increases with an increase in weight. Excessive body weight makes the heart work harder, and this additional strain can lead to hypertension. Therefore, losing weight is the best way to lighten cardiovascular workload and hypertension.
- Exercise on a Daily Basis - Regular exercise and physical activity is the best answer to the question of how to control high blood pressure naturally. Working out for just 30 minutes 5 days per week can lower your blood pressure by almost 4 to 9 mm Hg. But it is important to be consistent with your exercise because once you stop exercising, your blood pressure will rise again. Exercise can also help you avoid developing full-blown hypertension if you are already suffering from prehypertension. The best types of exercises for lowering blood pressure are brisk walking, jogging, dancing, swimming and cycling.
- Following a Healthy Diet - Diet also plays a significant role in controlling high blood pressure naturally. Plan a diet rich in vegetables, whole grains, fruits and low-fat dairy products, cut out saturated fat and cholesterol. You can also follow the DASH Diet (Dietary Approaches to Stop Hypertension) which has been shown to lower blood pressure by almost 14 mm Hg. Maintain a food journal and write down what you eat for a week to get some idea about your eating habits. Add more potassium-rich foods such as potatoes, bananas, sweet potatoes, beet greens, beans, etc. in your daily diet. Be a smart shopper and go through food labels when you shop.
- Reduce Sodium Intake - Limiting sodium intake is an important part of high blood pressure natural treatment and even a small reduction in sodium can reduce blood pressure by 2 to 8 mm Hg. Too much sodium disrupts the balance of fluid in the body, and it draws out water from the surrounding tissues to flush out the excess salt from your system. The higher volume of fluid causes the heart to work harder to pump blood and results in high blood pressure. Therefore, it is best to limit sodium to less than 2300 mg per day. People with greater salt sensitivity should limit their sodium intake to 1500 mg per day.
- Give Up Smoking - Smoking is not only harmful to your lungs, but also to your heart because it increases the risk of high blood pressure and heart diseases. The nicotine present in tobacco smoke raises your heart rate and blood pressure, narrows down the arteries, hardens the walls and induces the clotting of blood. So quitting smoking can help your blood pressure to return to normal.
- Limit Alcohol Intake - When it comes to alcohol, there is mixed reaction from doctors and physicians. Alcohol can be both good and bad for blood pressure. Alcohol in limited amounts can potentially lower high blood pressure naturally by 2 to 4 mm Hg, but its protective effect is lost if you drink more than one drink a day. The measurement of one drink equals to 5 ounces of wine, 12 ounces of beer or 1.5 ounces of 80-proof liquor. Excessive drinking or binge drinking can raise blood pressure by several points and reduce the effectiveness of blood pressure medications.
- Manage Stress -Stress is a natural emotional and physical response to any situation that is difficult to avoid. But chronic stress due to any reason can lead to high blood pressure because most of us react to stressful situations by indulging in alcohol and smoking. You can try to manage stress in a better way by analysing the causes that make you feel stressed and then consider how you can eliminate them. Even if you can’t eliminate all the stressors, you can at least cope with them in a better way by relaxing your mind with recreational activities that you enjoy. You can also practice deep breathing, meditation and yoga and listen to soothing music before going to bed every night.
Bringing about a few positive lifestyle changes can help you to lower your blood pressure and keep it under control even without the use of medication.
All the treatments – medicines, injections and vaccines are for general information of the reader. Please consult a doctor and get a formal prescription before taking any medicines, supplements and injections.
Need a Online Doctor? Check out Online Doctor Services.