08/07/2022
HOW TO LOWER/PREVENT HIGH BLOOD PRESSURE
High blood pressure also known as hypertension or an Elevated blood pressure. This is a silent killer and it’s complications are devastating to ones health. It is usually asymptomatic or presents with mild symptoms and is a major risk factor of some heart disease, Kidney failure and stroke. Thus, among the leading causes of death Worldwide.
Blood pressure is measured in millimeters of mercury(mmHg). Based on the measurements,we have Systolic and Diastolic Blood Pressure. Systolic blood pressure, depicts the force of the pressure exerted when blood is pushed into the arteries by the heart to the rest of the body, while diastolic blood pressure represents the pressure in the blood vessels , when the heart is beating.
Blood pressure is usually dependent on some factors like the rate at which the heart is beating, the volume of blood in your body and how much resistance there is to blood flow in the arteries. If the arteries are narrow, then the higher the blood pressure. When a Blood pressure lower than 120/80 mm Hg, it is considered normal. Blood pressure of 130/80 mm Hg or more is considered high. In the event that you effectively control your blood pressure with a sound way of life, you could keep away from, delay or diminish the requirement for drug.
Below are some health tips which can help you lower your blood pressure levels.
Increase activity level
Exercise to loose weight
Cut back on sugar and refined
Consumption of more potassium and less sodium
Reduction in the consumption of processed food.
Quit smoking
Limiting stress
Try some medicinal sauces
Adequate sleep
Eat healthy and reduction in consumption of alcohol.
1. INCREASE ACTIVITY LEVEL
As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure. Consistent and mild regular physical activity makes your heart more grounded. A stronger heart can siphon more blood with less exertion. Therefore, the peripheral resistance in the arteries diminishes, bringing down your blood pressure. You do not have to run for hours or spend all days in the gym. Increasing your activity level can be as thus:
Using of stairs instead of elevators
walking instead of driving
Engaging in some chores at home
Gyming
gardening
going for a walk in the early hours of the morning
Consistent and frequency in these activities for at least 30-45 minutes daily would help.
2. Exercise To Loose Weight
If you are overweight, you might consider loosing a few pounds which can help reduce your blood pressure and also help lower your risk of other potential medical problems.
3. Cut Back on Sugar and Refined Carbohydrates
At the point when you eat overabundance sugar, the additional insulin in your circulatory system can change the structure of arterial walls,making it to become thicker,stiff and inflamed, this burdens the heart and harms it over the long run.This can prompt coronary illness, similar to cardiovascular breakdown, heart failure, and Cardiovascular accident.
Reducing the consumption of sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
4. Consumption of More Potassium and less Sodium
Increase consumption of potassium helps in the loss of sodium in the body through urine which eases tension in your blood vessels and thus lowering the blood pressure. Nevertheless, diets high in potassium can in turn be harmful to people with kidney disease,so consult with your health practitioner before Increasing your consumption of potassium
Here are some foods that are naturally high in potassium:
low fat dairy foods
fish
fruits, such as bananas, apricots, avocados, and oranges
vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and spinach
low sodium diet
fruits and vegetables
whole grains
poultry
beans
5. Reduction in the Consumption of Processed Food.
Majority of the extra salt your meal comes from processed foods and foods from restaurants, not your salt shaker at home . Some of the food with high salt content are:
deli meats
canned soup
pizza
chips
other processed snacks
Foods tagged “low fat meal” usually contain high salt and sugar to make-up for the loss of fat. Fat is what gives food taste and makes you feel full.
6. Quit smoking
This is usually difficult to achieve,but can be done and it’s worth it. To quit smoking is good for one’s general health and wellbeing. Smoking causes an immediate but temporary rise in your blood pressure and an increase in your heart rate.
The chemicals used in the production of the smokes can increase your blood pressure by damaging your blood vessel walls, leading to stiffness, inflammation and narrowing your arteries. The hardened arteries causes an increase in peripherial resistance and thus leading to a higher blood pressure.
Also try to visit non-smoking restaurants and see a psychologist if need be.
7. Limiting stress
Stress,some would say is inevitable. Most at times we are filled with responsibilities and activities,which includes family, politics national and international issues — they all precipitating factors to stress. It is very vital to find out ways to limit the amount of stress as much as possible healthy living and your blood pressure. In order to successfully relieve stress, there are some ways to do so like engage In meditation, socializing or interaction with people, reading fictional books, visiting the cinema and listening to music.
8. Try some medicinal sauces
Herbal drugs have long been used in numerous societies to treat a variety of diseases.
Some sauces have indeed been shown to conceivably lower blood pressure. Still, further exploration is demanded to identify the appropriate dosage and factors in the herbs that are most useful.
Always check with your physician before taking herbal supplements. They may intrude with your conventional drug.
Example of some herbs are
ginger root
green tea
Garlic; Garlic supplements is highly recommended in reducing blood pressure in hypertensive cases, also to first- line standard anti-hypertensive specifics.
9. Adequate sleep
According to a research conducted,findings showed that some individuals that have insomnia are usually hypertensive.
If you do not get adequate rest and sleep over a long period of time,it usually raises the blood pressure. When you are asleep,the blood pressure usually drops.
10. Eat healthy and reduction in consumption of alcohol
A research carried out in Oxford University showed individuals that consumed high protein were associated with 40 percent lower risk of developing high blood pressure …
People who also consumed regular fiber saw up to a 60 percent reduction of risk.
However, a high protein diet may be contraindicated in individuals with kidney disease or may need to use caution. It’s best to consult with your physician.
Also, studies showed increasing evidence that alcohol initiates central as well as peripheral reactions which in a synergistic manner have a hypertensive action.
High protein foods include:
fish, eggs
poultry, such as chicken breast
Take Tradition drug
Still, take your prescription medication , If your blood pressure is veritably high or does n’t drop after making these life changes.
