High blood pressure, also known as hypertension, is the high pressure or tension in the arteries. Blood pressure readings comprise of two numbers. The number on the top is the systolic blood pressure. It denotes the tension in the arteries as the heart contracts.
The number at the bottom is the diastolic blood pressure. It equals the tension in the arteries when the heart relaxes. Blood pressure that reads above 140/90 denotes high blood pressure. It poses a threat to the health and makes you prone to grave health conditions like cardiovascular diseases. Here are some tips for lowering high blood pressure!
Lose those extra pounds
Blood pressure is closely related with weight. Being overweight can disrupt your breathing while you are asleep, thus causing your blood pressure to rise. Obesity often causes poor circulation and worsens blood pressure. It is also detrimental to long-term health. If you suffer from hypertension and are overweight, you must prioritize shedding those extra pounds. Regular exercise like walking, cycling, jogging, or simple aerobics can help you lower high blood pressure.
It is wise to follow the Dietary Approaches to Stop Hypertension (DASH) diet. Make sure you eat 3 meals and 2“3 snacks every day. Eating a diet rich in fruit, vegetables, herbs, nuts, and whole grains will keep your blood pressure in check.
Boost potassium levels and cut down on sodium intake for best results. Eating a good quantity of vegetables and fresh fruit ensures sufficient potassium intake. Avoid processed food as these contain added sodium. Sodium intake should be restricted to less than 1500 milligrams per day.
Increase Vitamin C and Vitamin D
Vitamin C has medicinal value and helps remove excess sodium from the body thus relaxing the blood vessels. Add variety to your meals and snacks with orange juice and citrus fruits. Deficiency of Vitamin D can make you prone to high blood pressure. Make sure you are eating cereals fortified with Vitamin D and other sources like milk.
Blood pressure can increase due to stress. Stress management and relaxation activities such as meditation, yoga, and morning walks help you stay calm. Relaxation techniques like deep breathing, acupuncture, and self awareness can work wonders!
Cut Down Alcohol, Caffeine, and Smoking
Cutting down on alcohol and smoking or eliminating these altogether can reduce high blood pressure. If you choose to include alcohol in your diet at all, do so in moderate quantities. The exact effects of smoking and caffeine on blood pressure are unknown. However, giving up cigarettes and consuming less caffeine helps lower blood pressure in addition to having other health benefits.
A healthy lifestyle can help you normalize hypertension. You must regularly monitor your blood pressure and seek medical help without delay whenever necessary.