High blood pressure or hypertension is a dangerous condition that affects millions of people across the globe. It is a state in which the blood pressure against the wall of arteries rises to a dangerous level, which over time can damage the heart and give way to heart problems like stroke and heart attack. Once detected, the condition should not be left untreated, else it can turn fatal. Luckily, there are numerous ways to control the blood pressure level. Medication is just one way, and others are natural remedies that can help to control the pressure in the long term. Here are 5 ways you can control your blood pressure.
Reduce sodium intake
Several studies have linked high blood pressure with excess sodium intake. Sodium can also be a reason for stroke. Even a small reduction in the daily amount of sodium intake can lower the pressure by 5 to 6 mm Hg in case of high blood pressure. The effects of sodium intake varied from person to person. Even in general, people should limit the intake of salty processed foods to stay healthy. Normal individuals must not have more than 2,300 milligrams (mg) of salt in a day.
Increase potassium intake
Potassium is an essential nutrient for all those suffering from high blood pressure. This trace mineral required by the body in small amounts helps to get rid of excess sodium and eases pressure on blood vessels. The processed and packed foods are mostly loaded with sodium and to balance it you need to add more potassium-rich food to the diet.
Some foods that you may include are:
- Vegetables: Leafy greens, tomatoes, potatoes, and sweet potatoes
- Fruit: Melons, bananas, avocados, oranges, and apricots
- Others: Nuts and seeds, milk, yoghurt, tuna and salmon
Regular exercise is crucial for every individual. Studies suggest that every individual must exercise for 30 to 45 minutes regularly to stay healthy and reduce the risk of chronic diseases. It is even more essential for all those suffering from the problem of high blood pressure. Regular exercising can make your heart stronger, help them pump blood more efficiently and lower the pressure on the arteries. Even walking daily for 40 minutes is enough to keep you healthy and safe.
Limit alcohol intake and quit smoking
Cigarettes and alcohol both can contribute to high blood pressure. Research suggests that alcohol can contribute to 16 per cent of high blood pressure cases across the globe. Alcohol and nicotine both can temporarily increase the blood pressure level and damage the blood vessels. Since both things are known to harm your health. It is better to quit them once for good.
Cut down refined carbs
Recent reports suggest that even refined carbs and added sugar in foods can also contribute to high blood pressure. Reducing the intake of these two food items can help to manage the level of blood pressure naturally. Foods like bread and white sugar convert rapidly to sugar in your bloodstream and may cause problems. People with high blood pressure levels are advised to go on a low-carb diet to shed kilos. Instead of refined flour have whole grain and white sugar can be replaced with jaggery or honey.