What does high blood pressure mean? How to reduce blood pressure? As the name implies, it is higher pressure of blood flow. In this condition, the blood flowing through the arteries and veins provide excessive pressure on its walls. As this pressure is unusual for the arteries and veins, it may get hardened and lead to certain complications in the blood flow and the working of the heart. Hypertension is something that would be a part of everyone’s life but a long term hypertension is not good for your health. High blood pressure has become a common disease these days but though being common today, it is a chronic illness and requires instant and proper treatment. Here are some easy suggestion that you can follow in your daily routine if you experience signs and symptoms of blood pressure.
Tips to Reduce Blood Pressure
Walking: Walking keeps your blood pressure in control. Going through 4 to 5 times of cardio-conditioning in a year may keep you healthy.
Deep Breathing: There are some apathetic breath and brainwork techniques that can bring good effect in your blood pressure. Practice deep breathing in and out every morning. You can accompany it with some yoga exercises too.
Meal Planning: Have foods that include more of fruits and vegetables. Avoid foods that are rich in saturated fats and cholesterol. Having a healthy heart will keep your blood pressure in control.
Salt and Sodium: Salts are always considered as unhealthy for blood pressure patients. The reason behind is that salts contain sodium which assists in blood pressure rise. When buying groceries make sure to read the label of ingredients so that you can keep your sodium intake into limit. As per the U.S. guidelines, you must not take more than 2,400 mg of salt each day. When buying canned and processed foods, buy those products that are low in sodium content. Use less salt with food, initially you may feel your food less tasty but as you on with the habit, you will get accustomed to it. Fast food are known to have lot of salt and sodium. Have fast foods that are low in sodium and salt.
Alcoholism: Alcohol is not good for blood pressure patients. If you are in habit of drinking, you can try to reduce the amount as well as the frequency of your drinks. As per the guidelines provided by the U.S, a normal man should not have more than 2 drinks of alcohol in a day. For women the quantity is to be 1 drink per day.
Smoking: Smoking brings sudden rise in your blood pressure. Smoking leads to contraction of the blood vessels and thus leads to unnecessary strain on heart. Although this rise is not a permanent one and may not lead to any long term effect, it is advised to reduce your smoking habits. Moreover, it has been observed that smoking is accompanied by alcoholism which is more dangerous for health.
Exercising: Regular exercising is helpful in lowering your blood pressure. Exercising also helps in weight loss which is indirectly associated with rise in blood pressure.
Dash Diet: A special type of diet known as dash diet is formulated for people suffering from high blood pressure. It stands for Dietary Approaches to Stop Hypertension. As per this diet you are advised to eat less sweets, more fruits, vegetables, less red meat, more whole grains and foods that are high in cholesterol.
Natural ways to lower blood pressure
Exercise Regularly
A 30 minutes of daily exercise can help you to lower your blood pressure as it brings you mental and relaxation and keeps you free from stress. You can even skip a day or two in a week and stay relaxed at home. The sedentary lifestyle that we follow today is one of the reasons for greater number of cases of high blood pressure and obesity as both these is interrelated. Following some aerobic exercises for half an hour everyday is said to lower your blood pressure (top points by three to five and the bottom points by two to three). The exercise you do is not as important as which exercise you like. The only thing that you need to keep in mind is that it should be an aerobic exercise. Some of those exercises include running, walking, jogging, swimming, cycling, skipping, etc.
Eat Bananas
Salts are not good for blood pressure patients as it contains sodium into it. Another compound, sodium has a characteristic of bringing a counter effect on the action of sodium. As per the dietary guidelines for people in America, it was advised to include more of potassium in their diet to reduce hypertension. An adult should have about 4,700 milligrams of potassium in their daily diet. Some good sources of potassium include banana, baked potatoes, orange juice, low fat yogurt, etc.
Cut Salt
Salt is responsible for increasing your blood pressure. So, you should try to limit the intake of it with your diet. As per the dietary guidelines, if you are suffering from moderate or severe hypertension issues, you should have not more than 1,500 milligrams of salt in a day. Processed food contains more of sodium, so try having more of whole food. If the food that you buy has nutritional values printed over it, try giving some time to it and select proper food for you.
Avoid Smoking
Smoking increases the chances of getting hypertension. The nicotine content in tobacco and cigarettes may bring a temporary surge in your blood pressure but it does not lead to chronic hypertension. The condition becomes vigorous when smoking is accompanied with alcohol consumption and lack of exercises. However, saying no to cigarettes would surely pull down your BP to a certain extent.
Lose Weight
Weight gain and high BP are correlated to each other. It has been found out that losing a few pounds of fat from your body may help you lower your blood pressure. Having excessive fat stored in your body makes your heart to work harder to pump blood and this leads to hypertension. As you lose weight your heart works under less stress and lightens your cardiovascular workload. Cardiovascular exercises and some healthy weight loss diet can help you lose weight.