Effective Ways to Lower High Blood Pressure

When blood pressure is high, the blood moves through the arteries more fiercely and forcefully. This puts immense pressure on the arteries and greatly damages the blood vessels. High blood pressure, or hypertension, is one of the top life-threatening conditions around the world. 

Hypertension is known as a “silent killer”. This is because it usually doesn’t cause or show symptoms until something drastic happens or the heart has undergone much damage. Most people are even unaware that they have high blood pressure.

So what can we do if we experience some symptoms of high blood pressure such as dizziness, flashes, excessive sweating. Take a look at some of the ways you can regulate high blood pressure at home.  

1. Get moving

Daily exercise of 30-60 minutes a day is really important for heart health. Along with lower blood pressure, regular physical activity impacts your strength, mood and balance. Regular exercise greatly decreases the risk of diabetes and cardiovascular diseases.

Plan a moderate exercise routine that does not puts much strain on your body. Start slowly, and then pick up the frequency of your workouts. Go for a jog, hike or swim. The only important thing is to get moving. You can also try doing pushups or lifting weights but do not put much pressure on yourself.

2. Follow the DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet is famous for lowering blood pressure. The DASH diet consists of:

  • vegetables, fruits, and whole grains
  • lean meats, fish, nuts and low-fat dairy products.
  • eliminating foods that have high saturated fats, such as full-fat dairy products, processed foods, junk foods and fatty meats

3. Stressless

With the ongoing fast-paced world, it is important but difficult to slow down and stop stressing. Stress raises your blood pressure. Too much stress can keep your pressure up for extended periods and may prove dangerous for your health.

Identify the triggers for your stress. It may be your relationship, job, or finances. Once you identify the source of stress, try to find ways to fix the problem. You can also relieve your stress by consulting a therapist. The therapist may offer therapy or prescribe supplements that you can buy from https://www.pricepropharmacy.com/online-pharmacy/ which will help you manage stress. 

4. Cut salt

Keep your sodium intake to a minimum level to lower your blood pressure. When you eat more sodium, your body starts to retain fluid. This triggers high blood pressure. Limit sodium intake between 1,500 mg to 2,300 mg per day. 

To decrease sodium intake in your diet, simply don’t add salt to your food. Use spices and herbs instead. Processed foods are also loaded with sodium. So make sure to read food labels and choose options with low sodium content.

5. Lose excess weight

Blood pressure and weight go hand in hand. Losing just 10 pounds can help lower your blood pressure. Watching your weight is critical for controlling blood pressure. Visceral fat, which is extra fat around your waist, is troublesome. Excess fat in that area can lead to serious health problems, including high blood pressure.