When you see the blood pressure reading with higher numbers, it might be difficult for you
to find out the particular reason. Though high bloodpressure has no such regular symptoms. But the fact is that having high bloodpressure promotes severe heart conditions. It increases the risk of heart attack and stroke and aneurysms, kidney failure, and cognitive decline. Nowadays, high pressure is the single reason contributing to the death of more than 500000 people in 2018; the data is collected from the Centers for Disease Control and Prevention.
Tips to reduce blood pressure naturally without medication
Do more exercise
Regular exercise or 45 minutes of simple walk effectively reduces bloodpressure, similar to commonly used blood pressure medications. The report is concluded by a meta-analysis of hundred studies in 2018. Exercise strengthens your heart muscles; it means the heart does not have to put much effort into pumping blood. Dr. Williams, an eminent Cardiologist, recommends 30 minutes of cardio per day to improve heart health. You may add weight to your daily workout. Weight loss is also a way to ease Hypertension as well.
Relax your body and mind
Stress not only deteriorates our mental stress but also influences our bodies. When our body is going through enough stress, it releases Cortisol and Adrenaline hormones, known as stress hormones. These hormones elevate heart rate, contract blood vessels, and elevate bloodpressure. Breathing exercises and mindfulness activities, including yoga, meditation, and tai chi technique, help you to manage stress and bloodpressure. Dr. William asks to practice mind-engaging calming exercise for at least 5 minutes a day initially; then, you can extend the period.
Reduce salt consumption
A major number of people have noticed that their pressure increases after consuming salt. It means your blood pressure is salt-sensitive.
For this, you have to cut back on excess salt. Salt means sodium chloride; salt increases the concentration of sodium in the blood, Which holds the fluid into your body and increases bloodpressure. The American Heart Association advises consuming 1500 milligrams of salt per day; the amount should not exceed more than 2300 mg ( Not more than one teaspoon). Processed food, mayonnaise, soya sauce, tomato ketchup contain a high amount of salt, which drastically increases bloodpressure. Try to eat freshly cooked food, vegetables, and fruits for good health.
Include potassium-rich food into your diet
Linda Van Horn, Ph.D., R.D., a professor of preventive medicine at Northwestern University Feinberg School of Medicine, advises consuming 2000 to 4000 mg of Potassium a day to manage your blood pressure. Potassium is an essential nutrient that allows the kidneys to release more sodium through urination. Potassium shows a diuretic effect to alleviate sodium concentration. Bananas, Potatoes, spinach, and beans are full of Potassium. Tomatoes, edamame, avocado, watermelon, and dry fruits also have a good amount of Potassium.
Adopt the DASH Diet
Include a DASH diet in your food habits. The DASH diet refers to the Dietary Approach to Stop Hypertension; it is one of the absolute healthiest eating plans. The diet routine is specifically designed to decrease blood pressure without any medicines. The diet concentrates on whole grains, low-fat dairy, lean protein, whole grains, veggies, and fruits. Also, you need to cut down on salt from your diet. If you have normal blood pressure, but you are anxiety-prone, then limit salt consumption up to 2300 mg, whereas, if you have high blood pressure, then limit your salt consumption up to 1500 mg; DASH diet reduces not only blood pressure but also aids weight loss.
Weight loss is an important factor if you want to decrease blood pressure. Being overweight promotes high blood pressure. If you follow the DASH diet for four weeks, you may notice a change in body weight and blood pressure.
Switch to decaf
A meta-analysis of 2016 of 34 studies concluded an amazing fact; they said that the amount of coffee more than two cups increases both systolic and diastolic blood pressure up to three hours, constrict blood vessels by reducing the vasodilation property. Though coffee is good at reducing depression, overconsumption of it may show a reverse effect. James Lane, Ph.D., a Duke University researcher, performed a scientific study on the topic of caffeine and cardiovascular health; he concluded that stress boosts heart rate, then the heart starts pumping a lot more blood which increases blood pressure, excess caffeine worsen your elevated blood pressure and increase the chance of heart attack.
Isometric handgrip strengthening exercise
Handgrip strengthening exercise is an excellent static exercise that strengthens forearm muscle and finger joints and improves cardiac health and reduces blood pressure. More than 100 meta-analyses from past decades have declared the effect of hand grippers’ blood pressure reduction. It gradually increases the vasodilation of blood vessels and regulates the B.P.