What Are The Nine Effective Ways To Reduce Hypertension?

Take care of your health
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Hypertension, or blood pressure, is the amount of blood being pumped into the heart and flowing resistance through the arteries. Blood Pressure is measured in two numbers. Systolic blood pressure is the upper number, and it indicates how much pressure is there in the blood vessels when the heartbeats. Diastolic blood pressure is the lower number, and it shows how much pressure is there in the blood vessels during the resting position. Increased blood pressure can cause an individual to have deadly diseases such as brain stroke or heart attacks. There are usually no symptoms of high blood pressure, which is commonly known as the “silent killer”. Controlling blood pressure levels is extremely important for a healthy lifestyle. 

How can blood pressure be controlled naturally?

  1. Frequent body movement or Regular Exercising- It is essential to be physically active to reduce hypertension. Regular exercise is an effective way, but individuals who cannot take much time out of their busy schedules can practice simple habits. For example- using stairs instead of elevators, walking or cycling to work if you live nearby, doing household chores etc. Whatever you choose to do, you must be consistent, and the duration should be at least 30 minutes a day.
  2. Limiting intake of carbohydrates– One should reduce consumption of carbohydrates as much as possible as carbs trigger hypertension. You can opt for a low-carb diet. Taking carbs once a day in small amounts is okay but try to avoid it during the night. Instead of rice/bread/pasta/noodles, go for quinoa or oats.
  3. Stop smoking/Limit alcohol consumption– Smoking is harmful to overall health and should be stopped permanently for better health. Alcohol consumption should also be reduced as much as possible. Occasional drinks on the limit may be okay. However, do not consume it regularly or drink too much whenever you do so.
  4. Lose weight/Maintain a balanced weight– Being overweight or obese is also a significant concern for hypertension. Follow a healthy diet, choose your foods wisely and be physically active to reduce excessive weight. It will help in controlling the weight.
  5. Reduce caffeine intake– Caffeine can increase your blood pressure levels, so try to avoid caffeine as much as possible.
  6. Go for a protein-enriched diet- Foods that an individual consumes are essential in maintaining normal blood pressure levels. Try to include proteins in your diet and avoid deep-fried or junk foods, processed food and foods with high sodium levels. 
  7. Garlic- Fresh garlic is known to be very much beneficial for lowering blood pressure. You can have 2 or 3 garlic cloves daily in the morning on an empty stomach regularly, and it will help reduce blood pressure. If you do not like the smell or taste of fresh garlic, you can go for garlic supplements.
  8. Get adequate sleep– Getting enough sleep is mandatory and maintaining a proper sleep cycle is even more critical. Try to get at least 8 hours of sleep daily and avoid staying awake late at night.
  9. Practice Music and Meditation- Stress is a part of our lives that will always be there about studies, the workplace or other family matters. Even though stress cannot be removed entirely from our lives, you should practice ways to reduce it by meditation, listening to music, etc. 

It is essential to keep your blood pressure levels in control to avoid getting severely sick. First, consult a cardiologist and dietician for better advice. Then, go for regular check-ups to make sure you are following the correct remedies. Following the suggestions mentioned above, they will help in improving blood pressure levels.