Control high blood pressure – 5 tips

Control high blood pressure – 5 tips

The force with which blood flows through your arteries is called blood pressure. A normal blood pressure is 120/80 mmHg. If you have a heart problem, the force may become stronger and blood flows with more pressure in your veins. As a result, the higher pressure puts more strain on your heart and veins. This can damage your heart. In severe cases, patients suffer a heart attack due to high blood pressure. Therefore, it is important that you control your blood pressure with the following home remedies.

Move

It's a good idea to exercise regularly for at least 30 minutes in the morning. This can lower the reading by up to 9 mmHg. However, you should keep in mind that you should start slowly and then continue to increase the pace and frequency of your training sessions.

If you don't want to go to the gym, you can go swimming, jogging or hiking. Actually, you have to move. Apart from this, you can do push-ups and lift weights.

Change your diet

If you eat well, you can lower your blood pressure by up to 14 mmHg. Ideally, your diet should include whole grains, vegetables and fruits. Apart from this, you can try fish, nuts, lean meats and low-fat dairy products. The foods you should eliminate from your diet should be fatty meats, fatty dairy products and high-fat products. It's also a good idea to avoid sweetened drinks like fruit punch and soda.

Use less salt

You can use salt sparingly to keep your blood pressure normal. When you use too much salt, your body retains fluid. As a result, your BP increases. According to doctors, you should consume no more than 1.4 grams of salt per day. In other words, the maximum amount of salt you can consume is half a teaspoon in 24 hours. As an alternative to salt, you can use herbs and spices.

Control your weight

Your weight has a significant impact on your blood pressure. So if you are overweight, losing even just a few pounds like 4kg can be very helpful. Therefore, we recommend that you keep an eye on your waist. If you are a man, your waist should ideally be no more than 40 inches. On the other hand, the maximum clearance for women is 35 inches.

Lower your stress levels

Since this is a fast-paced world, it's difficult to slow down and relax for a while. Stress is the result of never-ending daily tasks. Therefore, it is important that you take some time out and reduce your stress. In fact, stress increases your blood pressure, putting you at higher risk of heart attacks.

So if you have been looking for natural ways to keep your blood pressure normal, we recommend that you follow the methods described in this article.

Inspired by Shalini Madhav