When we talk about high blood pressure or popularly referred to as hypertension, then your senses should send a shiver and know it’s nicknamed the “silent killer” for a reason.
Generally, high blood pressure is described as the blood force against the blood carrying arteries from your heart to the body. The condition has no known visible symptoms and is among the leading causes of death in the world.
In fact, the world health organization (WHO), in a 2016 published report, flagged Ischemic heart disease, stroke, and diabetes as the leading causes of death, slightly over 15 years consecutively.
So, even as blood pressure rises and falls throughout the day, significant highs for a longer session could be a hatching pot for stroke and cardiovascular-related diseases.
Conversely, the latter can be regulated and kept in check as most triggers are lifestyle tied and can be adjusted appropriately before blowing out of proportion.
Most folks will never know their hypertension status, and frequently having your blood pressure checked is vital. A normal state from the reading should indicate anything below 120/80 mm Hg. Here are some of the best remedies for hypertension.
Regular exercising 30 minutes a day will keep you farther from the emergency rooms. Apart from its ability to regulate blood pressure, exercises keep the general body active, and also are a significant boost for your moods.
If you are not a gym fan, then the choices are broad- walking and jogging for the stated period initiates the remedy.
For the swimming fans, a few strokes a day would make the difference.
The idea is to initiate body activity, and it doesn’t have to be boring either, you could be walking your pet in the fields, and reaping the benefits as well.
Kill the Saltshaker
On numerous occasions, you’ve heard it told that if you don’t kill the salt shaker, the shaker will kill you!
In simple terms, escalated intake of sodium, which is the main component in table salt raises blood pressure.
Nutritionists insist on the strict adherence to everyday intake of mineral salts and sodium in particular for hypertension people.
A flat tablespoon full of salt has an approximate of 2300 mg sodium, so anything more than that is a potential risk for blood pressure.
Alternatively, use other herbs and spices to season foods as a substitute for table salt.
Maintain A Healthy Diet
Eating a healthy diet in hypertension situations should not be confused with pumping the body with the essential required nutrients.
A DASH diet (dietary approaches to stop hypertension) is in reference here. The dash diet consists of:
- Eating vegetables, whole grains, and fruits.
- Eliminating saturated fat diets such as fatty meats, whole-fat dairy products, and convenient foods.
- Maintaining fair low-fat dairy products, fish, lean meat, nuts, and cereals.
This specific diet for those with high blood pressure also discourages the consumption of commercial beverages like sodas, sweets, and pastries in general.
Lose the Extra Pound
In a quest to maintain relatively low blood pressure, folks should have basic body mass knowledge, weight and how it relates to their blood pressure.
Losing a few pounds is a good sign of maintaining relatively low blood pressure.
This goes way deep beyond just the physical body weight; also, the visceral fat must disappear as it can be quite problematic and especially when it lines vital organs along the abdomen.
Visceral fat crumps along the waistline, and men should strive to maintain a 39-inch waist and slightly below 35 for women.
Maintain Low-Stress Levels
Stress is a common trigger for high blood pressure. Folks living with hypertension are advised to keenly examine their daily routines and identify potential stress triggers and eliminate them.
The best way to identify such is keenly observing every activity and how the results affect your stress level each time encountered. Although, further research is vital to address how stress relates to blood pressure.
Reducing one’s expectations, dealing with what is controllable, and avoiding obvious triggers are some of the best ways to cut down stress and keep blood pressure under control.
Strictly Use Alcohol in Moderation and Quit Smoking
Being a wowser in the quest to maintain low blood pressure is an added advantage.
Although alcohol use in moderation can be tolerated by the condition, with a limitation of one drink for women and two for men in a day.
Any higher levels of alcohol in the body might quickly cause severe damages in cases of high blood pressure as well as override any existing hypertension medication.
On the other hand, tobacco smoking puts high blood pressure victims at the risk of catching heart diseases and other complications. Studies show that those who quit tobacco use live longer than their smoking counterparts.
It is also recommended to have further discussions with the doctor, and come up with plans and practices as well as advise you accordingly.