How to Reduce Blood Pressure?
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Blood pressure is the pressure that arteries feel when the blood moves across them. In a normal human being the blood pressure is less than 120/80 mm Hg.
The two values are the contraction and relaxation of the heart so blood pressure is measured by 2 values. When blood pressure is more than normal blood starts to move through the arteries with greater force.
The greater force puts pressure on the delicate arteries and ultimately it damages the blood vessels. High blood pressure is also called hypertension and it is affected to almost half of American adults.
The main reason why it is so deadly is that it can occur without showing any symptoms. It is often referred to as “silent killer”. Most people having hypertension are unaware of it because they are not having any symptoms.
Here are the few ways by which you can know How to Reduce Blood pressure
For healthy living, it is recommended to have 30 to 60 minutes of exercise. Exercising can not only help in reducing blood pressure but also helps to regulate mood, decrease the risk of diabetes, and making you lose weight.
If you are not a fan of Gym, you can start with hiking, jogging, and swimming.
Following the DASH Diet
Dash diet is specific for reducing high blood pressure DASH is an abbreviation of Dietary Approaches to Stop Hypertension. Such diet can reduce the systolic blood pressure to 11 mm hg. Dash diet consist of
- Having fruits, vegetables, and whole grains
- Having low-fat dairy products, fish, nuts, and lean muscles
- Don’t have food that is high in fats, the food includes processed food, fat dairy products, and fatty meals
You also need to cut the desserts and other sweet beverages such as soda and juices.
Lose Extra Weight
More weight and blood pressure go side by side. Even losing just 10 pounds can help lower blood pressure. You need to know that the numbers do not matter keeping an eye on the waistline is very important if you want to control the blood pressure.
The weight around the waist is called visceral fat. The fat tends to surround the organs in the abdomen; such fat can lead to serious problems that include blood pressure. Normally men should keep the waist less than 40 and women should aim for 35.
Cut off the Nicotine
Having cigarette smoke and other nicotine can temporarily raise blood pressure. If you are a heavy smoker your blood pressure can be more than normal even for an extended period of time. People who are having high blood pressure are at the risk of developing heart attack, and stroke.
You should also know that secondhand smoke can also increase the risk of high blood pressure as well as heart disease. Aside from having different health benefits, quitting smoking can help the blood to return to a normal state.
Having alcohol in excess can lead to many health problems that mainly include high blood pressure. Excessive drinking can also reduce the effect of blood pressure medication. AHA recommends that alcohol should be limited. You can have 12 ounces of beer, 5 ounces of wine, 1.5 of 80 proof of liquor.
Reducing stress can also help to control blood pressure. Stress can temporarily raise blood pressure. Too much stress can make your blood pressure elevated for an extended period of time. You need to find the source of the stress, it may be your job, relationship, or financial condition.
Once you know the source of stress you can find ways to lower it and it can help to lower the blood pressure. There are also exercises as well as meditation that can help you to lower the blood pressure as well as the stress level.
You can have deep breaths, meditate or do yoga if you want to lower the stress.
There are many ways by which you can reduce blood pressure naturally. There are prescribed pills to lower the blood pressure but first try to lower the blood pressure with natural ways if not then you can turn to prescribed pills. I will also recommend you to check out strictiond for diabetes.