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Follow These Healthy Rules To Control Your Hypertension Issues Naturally

Follow These Healthy Rules To Control Your Hypertension Issues Naturally

How to Control High Blood Pressure - 5 Tips

The force with which the blood flows in your arteries is called blood pressure. A normal blood pressure is around 120/80 mmHg. If you have a cardiac problem, the force may get stronger and the blood will flow with more pressure in your veins. As a result, the higher pressure puts more stress on your heart and veins. This may cause damage to your heart. In severe cases, patients suffer from a heart attack because of high blood pressure. Therefore, it's important that you control your blood pressure with the following home remedies.

Get moving

It's a good idea to exercise for at least 30 minutes in the morning on a regular basis. This can bring the reading down by up to 9 mmHg. However, you should keep in mind that you should take a slow start and then keep on picking up the pace as well as the frequency of your workouts.

If you don't want to join a gym, you can go for a swim, jog or a hike. Actually, what you need to do is get moving. Aside from this, you can give a go to doing pushups, and lifting weights.

Change your diet

If you follow a good diet, you can reduce your blood pressure by up to 14mmHg. Ideally, your diet should include whole grains, vegetables and fruits. Apart from this, you may want to try fish, nuts, lean meats and dairy products that are low in fat. The food that you should eliminate from your diet should be fatty meats, fatty dairy products and products that are high in fat. It's also a good idea to avoid sweetened beverages like fruit punch and soda.

Use less salt

You may want to use salt sparingly to keep your blood pressure normal. When you use too much salt, your body retains liquid. As a result, your BP goes up. According to doctors, you should not take more than 1.4 grams of salt per day. In other words, the maximum amount of salt you can take 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 a few pounds like 4 kg can help a lot. Therefore, we suggest that you keep an eye on your waistline. Ideally, if you are a man, your waist should not measure more than 40 inches. On the other hand, the maximum allowance for women is 35 inches.

Lower your stress level

Since this is a fast-paced world, it is difficult to slow down and unwind for a while. Stress is a result of the never-ending daily chores. So, it's important that you get some time off and reduce your stress. As a matter of fact, stress raises your blood pressure putting you at a higher risk of heart attacks.

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

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  • Hypertension or high blood pressure is one of the major problems faced by a number of people and it majorly gets undetected because of it doesn't have any major symptoms. Though the condition is not good for our health and can cause heart failure, aneurysm, vision loss, blocked blood vessel, kidney damage, etc. Unhealthy eating habits and poor lifestyle are the reasons behind the increase in the number of cases of hypertension. Adopt these healthy habits to control the problem naturally.

  • Quit The Sugar: Sugar in your food may increase your risk of high blood pressure or hypertension that further leads to some other major health issues and in an order to stay healthy, it is advisable to quit sugar. Instead of refined sugar, you can add some natural sugar, which is mostly present in fruits and vegetables.
  • Say No To Junk: Another healthy habit that helps you control hypertension is saying no to junk or processed food. This is because junk or processed food contains sugar and a number of other additives that affect your body in an adverse manner. Therefore, you should stop having them right away as this is the key that helps to control hypertension.
  • Stick To A Plant-Based Diet: On the one side you need to stop eating junk and on the other side, it is good to incorporate yourself into a plant-based diet. Make sure your regular diet has enough fruits and vegetables that lower your blood pressure and control hypertension.
  • Say No To Smoking: Smoking is one of the major causes that boost up the problem of hypertension among more and more people and in an order to control it, you should quit smoking. Although, it is terrible for our health and can cause a number of deadly diseases.
  • Limit Your Alcohol Intake: Yes, a glass of wine is not that bad for your health, but only if you take it in limited quantity, otherwise, it can affect your blood pressure level and cause loads of health issues. If you drink alcohol, make sure you limit the quantity and it will surely aid to control hypertension or high blood pressure problem.
  • Get Sound Sleep: Sound sleep is important for a human body as it recharges your body like before and gives your muscles some time to relax. Not getting enough sleep can cause a number of health problems and hypertension is one of them, therefore, you should take at least 8 hours of sound sleep.
  • Shreya Katyal is one of the best nutritionist in Delhi offer effective and healthy diet plan for Hypertension, weight loss, weight gain, Diabetes, Thyroid, etc.