High blood pressure has become a very serious problem not only in India.According to a recent study, almost 60% of cardiac of the world are Indians. High blood pressure is the cause of major killer diseases such as heart attack and stroke, as well as aneurysms, kidney failure and cognitive decline.
While medicine can bring down blood pressure, it might cause side effects such as dizziness, leg cramps and insomnia. Luckily, most people can lower their blood pressure naturally without taking medicines and using home remedies for high blood pressure.
Follow the Below Tips to Control High Blood Pressure Naturally
Regular exercises play a great role improving your BMI and bring down your blood pressure.
Simple exercises like walking or doing house hold chores can lower blood pressure. A half hour minimum of moderate physical activity five days a week is recommended.
If you include cardiovascular exercise into your daily routine, this will improve blood circulation, increase your lung capacity and improve heart efficiency.
In case you’re not ready for cardiovascular activity, begin with a easy routine of stretching your muscles. You can start with gentle yoga or Pilates programs.
It’s much better if you are able to exercise outside your home like in park etc. The exposure to Vitamin D in sunshine for at least 10 min has been verified to increase happiness and decrease stress — But don’t forget to wear sunscreen and avoid too much sun exposure also
Maintain a Healthy Weight
According to the Mayo Clinic, maintaining a healthy weight helps keep your blood pressure under control. If you are obese or overweight, losing excess weight is very important for lowering blood pressure.
Hypertension, when combined with obesity, is very dangerous to long-term health. Obesity can cause poor circulation, stress on joints and bone structure, and stress to the heart. It can make high blood pressure symptoms worse. That is the reason, it’s essential to give weight loss a priority while treating your high blood pressure.
Eat a healthy diet
Your diet should be rich in vegetables, whole grains, fruits and low-fat dairy products. Such diet can lower your blood pressure by up to 14mmHg
Reduce Sodium Intake
As per the Mayo Clinic, if you cut even a little bit of salt from your diet, it can lower down your blood pressure by as much as 8 mmHg.
The American Heart Association recommends that you should not take sodium more than 1,500 mg per day.
Cut down alcohol you drink
Alcohol can work both as good and bad for your health. If taken in small amounts, it can possibly help you lower your blood pressure by 2 to 4 mm Hg.
Drinking more than moderate amounts of alcohol can increase your blood pressure by several points. It can also lower the effectiveness of blood pressure medications. So it is very important to limit the amount of alcohol you take.
Reduce and Manage Stress
Stress can definitely increase your blood pressure, at least temporarily. You must pay particular attention to bringing down your stress if you are at risk for hypertension.
Several activities like exercise, yoga and meditation can help you stay calm while dealing with every day stresses.
Drinking a cup of a calming chamomile tea and doing 10 minutes of thoughtful meditation will help to deal with stress and lower down the blood pressure.
Quit smoking and Tobacoo
Smoking increases your blood pressure. Quitting smoking can help your blood pressure come back to normal. Individuals, who quit smoking, regardless of age, have significant increases in life expectancy. Tobacco produces nicotine that raise heart beat and blood pressure and can even increases your risk of a stroke.
Cut back on caffeine
Caffeine can raise your blood pressure by as much as 10 mm Hg. Try to avoid caffeine as much as possible.