welcome to socialadvicers. we are going to discuss about natural tips to control blood pressure at home. now a days many people are getting affected by blood pressure. so we are trying to give you some natural home remedies so that you can control your blood pressure even at home.
Before going to ways to control blood pressure firstly you should have a knowledge of “Blood pressure”.
WHAT IS BLOOD PRESSURE (BP)?
Blood and its circulation are vital to sustained life. They supply crucial nutrients and oxygen to all the cells and organs in our body. They also remove waste and carbon dioxide.
Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps blood into the arteries. Your blood pressure is highest when your heart beats pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your BP falls. This is called diastolic pressure.
Your blood pressure reading uses these two numbers. Usually, the systolic number comes before or above the diastolic number. A reading of:
- 119/79 or lower is normal blood pressure.
- 140/90 or higher is high blood pressure.
High BP usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure.
WHAT CAUSES HIGH BLOOD PRESSURE?
We do not know exactly what causes high BP. We do know that your lifestyle can affect your risk of developing it. You are at a higher risk if:
- You eat too much salt;
- don’t eat enough fruit and vegetables;
- You are not active enough;
- if you are overweight; or
- You drink too much alcohol.
Some of the other additional causes of high blood pressure are:
- The effects of an unhealthy lifestyle.
- Family history. You are at greater risk if other members of your family have, or have had high BP.
- Some people may have high BP that is linked to another medical condition, such as kidney problems. For those people treating the medical problem may lower their blood pressure back to normal.
SOME WAYS TO CONTROL HIGH BLOOD PRESSURE NATURALLY:
Lifestyle plays an important role in treating your high BP. If you successfully control your BP with a healthy lifestyle, you might avoid, delay or reduce the need for medication.
Eat a healthy diet such as whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your BP by up to 14mmHg. It isn’t easy to change your eating habits, you can adopt a healthy diet with these tips:
- Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
- Boost potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements.
Along with diet exercise should really be number one on the list. Nothing can replace what exercise does for the body. The heart is a muscle, and it will grow stronger with exercise. It becomes easier to pump blood and takes less effort, keeping your heart in better condition and lowering how much force it exerts on your arteries, thus lowering BP. Exercise is, in many cases, all that you need to get your blood pressure back on track.
Regular exercise at least 30 minutes most days of the week – can lower your blood pressure by 4 to 9 millimeters of mercury. It’s important to be consistent because if you stop exercising, your BP can rise again.
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep, which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 4 to 5 kilograms can help reduce your blood pressure. Carrying too much weight around your waist can put you at greater risk of high BP.
CUT THE SALT:
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. A little bit is fine, but too much sodium disrupts the balance of fluid in the body. To flush the excess salt from your system, water is drawn from surrounding tissues. To decrease sodium in your diet, consider these tips:
- Choose low-sodium alternatives of the foods and beverages you normally buy.
- Use herbs or spices to add flavor to your food instead of salt because just one level teaspoon of salt has 2,300 mg of sodium.
- Eat fewer processed or outside foods.
DRINK COCONUT WATER:
Coconut water is found inside the shell of green, unripe coconuts that retains its natural benefits in organic and raw form. It contains potassium and magnesium, both of which relate to regular muscle function, and of course, the heart is a big giant muscle. In studies, it seemed to particularly affect systolic blood pressure or the force that takes place when the heart pumps blood away from it. If you don’t have a problem with coconut water, it may prove to be a solid remedy for you.
According to some studies in the Indian journal of biochemistry and biophysics, it is proved that there is a significant reduction in blood pressure in the people who took 1 teaspoon of cardamom powder daily for several weeks. While further research is needed to pinpoint exactly why it seems to help, it has still proven itself a useful home remedy for high BP. You can make a tea with the combination of ginger and cardamom to help your heart get healthy.
Note: please take doctors advice if you have a very high BP. or if you are not comfortable with the tips given above.
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