blood pressure

Hypertension or High Blood Pressure is usually the measurement of the force with which blood pushes against the walls of blood vessels. The normal blood pressure count is 120 over 80 i.e. 120/80. If there is an increase in the standard range of blood pressure, then the person is said to suffer from Hypertension or High Blood Pressure.

Hypertension is not good for your health. It adds a risk factor to your life. High Blood Pressure leads to pressure on the heart, kidney diseases and has several other chronic results. The most dangerous being the heart attack or heart failure.

What Are the Causes of Hypertension?

The particular and researched reasons of hypertension are not available. Though there exist certain conditions and habits that initiate hypertension in your body. Some of them are:

  • Obesity or overweight.
  • Smoking.
  • Stress.
  • Ageing.
  • Increased Alcohol Consumption.
  • Heredity.
  • Genetics.
  • Any kidney diseases.
  • Thyroid disorders.

How to Control Hypertension Naturally?

The initiation of hypertension adds to everyday medication in your daily routine. You become completely dependent on it. And it is mandatory to avoid any ill effects. But, how would you like if slight changes in your lifestyle, brings down the BP back to normal? If simple natural methods bring you back to normal life and no medication?

Nevertheless, every one of you suffering from it would like the idea. So, let’s discuss some of the effective ways to get rid of hypertension. However, it will not end up immediately. But you can surely bring down the count to normal gradually.

Manage Your Weight:

One of the most observed causes of Hypertension is overweight. Your increase in weight is directly proportional to increase in levels of high blood pressure.

Shedding those extra kilos helps you adversely in controlling blood pressure. As per a study shedding, just 10 pounds or 4.5 Kg controls the blood pressure. It helps you to bring down the count to desired levels.

Keep A Check on Your Waistline:

Apart from your weight, the waistline size has a great hand in making you suffer from hypertension. So never let fat accumulate beside your waistline.

For prevention measures, the size of waist should always be below 40 inches in men and 35 inches in women. If you have a higher size of the waistline, make your efforts from today to bring the size down.

Maintain A Healthy Diet Routine:

There is a diet plan for the patients of high blood pressure. The plan is commonly referred to as DASH or Dietary Approaches to Stop Hypertension. This diet plan includes

  1. Whole grains.
  2. Dairy Products have low-fat
  3. Fruits.
  4. Green leafy vegetables.
  5. Include potassium-rich It helps to lower down the effects of sodium in your body. Sodium increases your blood pressure.
  6. A complete cut off from food containing saturated fats and rich in cholesterol.

It takes the time to change your eating habits, but it is not impossible. To live a healthy life, you can keep control over your taste buds.

  • Keep A Check on Alcohol Intake:

The alcohol can have the adverse effects on your health. If you consume the alcohol is insignificant amounts, it is helpful in lowering the blood pressure. On the other hand, if the quantity of consumption of alcohol increases, it leads to increase in hypertension. Not only the blood pressure level increases but it also dilute the effect of the drug against high blood pressure.

So, it is advisable if you are a high blood pressure patient, do not consume alcohol. And, if at all you do it should be in regulated amount.

  • Cut the Salt Intake or Say Sodium Intake:

The reason for salt causing the issues in blood pressure is its chemical composition. Salt has high sodium content. Sodium disbalance the fluid in the body. To excrete the excess fluid due to sodium, the heart must pump at a higher rate. The result is increased blood pressure.

Ways to Decrease the Salt Intake in Daily Routine:

  1. Keep A Check on Intake of Preservatives:

Preservatives or Processed Food always contain extra salt for preservation. Make it a habit not to fall for such food.

  1. Check on Labels Over Food:

Chose the food only with low sodium count. Avoid the food with a higher quantity of sodium. It is not advisable for people with hypertension.

  1. Use Less Salt in Food:

One small spoon of salt contains 2,300 mg of sodium. This is the upper limit for consumption of salt for people suffering from hypertension. So, try to add your food with as low salt as possible.

It is evident that you can’t get used to low salt in a go. But slowly and gradually you should cut the consumption of salt.

Intake of Coconut Water:

Coconut water is good for health. It has several health benefits. Coconut water has a high content of potassium and magnesium. Potassium minimizes the effect of sodium in the body. It also helps in reducing the blood pressure.

To lower the blood pressure for patients with hypertension, it is advisable to consume coconut water daily. Two have its desired benefits you can take it up twice in everyday routine. 8 ounces of water each time. Drink it in morning or night for best results.

Hibiscus:

Hibiscus is an age-old remedy for the cure of high blood pressure. The obvious reason being its ability to withdraw the sodium from the blood. The recent study reveals it can act like ACE. ACE or Angiotensin Converting Enzyme is the drug used to treat high blood pressure.

Hibiscus can thus maintain the fluid balance in your body. In turn, it lowers the volume of blood and finally the blood pressure. It is the best natural way to follow against high blood pressure.

How to Consume Hibiscus?

You need to make a drink out of dried hibiscus sticks and drink it on a daily basis. Just dip the hibiscus and cinnamon sticks in water and boil them. Stir the content. Add honey or lemon to the mix and drink it twice a day. It will certainly help you with hypertension.

Fish Oil:

Fish oil is good for the heart. It greatly contributes to lowering the blood pressure by decreasing triglycerides. It also adds good cholesterol to your body.

It is available in the market in the form of liquid syrup as well as tablets. You can choose your popular way for its consumption. Though the liquid form is preferable as medicines may have certain side effects.

Hawthorn Berry:

This organic herb is rich in flavonoids. Flavonoids are beneficial for health and body. It regulates metabolic rate, reduces heart risk and lowers blood pressure.

The Method of Consumption:

Make small cooked eatables out of these berries. Add honey and water to berry powder and cinnamon powder. Knead them well to form a dough. Now convert it into small shapes and cook in the microwave. Cook at low temperature for 15 to 20 minutes.

You can store the rusks formed of berries and consume every day.

Exercise Daily:

It is very important to give a regular workout to your body. The number of calories burnt should be higher than that of consuming. It is the only way to get down your body weight. Walking is the best exercise for a person having high blood pressure. Routine exercises ease the flow of blood and put no pressure on the heart to pump the blood. It is one of practical and easiest natural method to control hypertension.

Garlic:

Garlic has several beneficiary constituents. This kitchen ingredient is perfect for health. One of its benefits lies in controlling hypertension.

To lower the blood pressure, consume the garlic in tablet form. Raw garlic cannot provide the desired amount of allicin ( a constituent of garlic, helping in lowering of blood pressure). Ideally, you can consume 1.8 mg of allicin per day. If you consume the suggested dosage, hypertension counts 10% lower within a week.

Watermelon:

This is the yummiest remedy to get control over high blood pressure. Watermelon contains citrulline. This Citrulline converts into nitric oxide in the body. The nitric acid helps to broaden the blood vessels. It will allow the blood to flow freely and remove vascular resistance. Hence, you can lower down your blood pressure with melon. Just eat freshly cut melon in the morning. Consuming it regularly empty stomach gives you desired results.

Cardamom:

Cardamom is a very useful Indian spice. Grind the cardamom and convert into a fine powder. Take one teaspoon of cardamom regularly. It is a warm spice and helps in improving circulation of blood. Better flow of blood without hindrance removes pressure. And thus, helpful in controlling hypertension.

Cinnamon Black Tea:

Flavonoid content in black tea helps to reduce high blood pressure. Just add black tea with few spices to get the proper blood circulation.

All you need is, add ginger, cardamom and cinnamon powder to black tea. And boil it until the water content is half. If you cannot drink tea without milk, add half a cup of milk. Sieve the content and add honey to it. Consume this drink twice daily to get desired results.

Taking up with any of the remedy mentioned in the blog helps you extensively. Measure your blood pressure with a home kit every week. It will make you notice the positive results of the remedies. However, none of those mentioned above ways have any side effects. So, you can take up with them to get away from hypertension. In a severe case, if no remedy works; do visit a doctor.

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