27/03/2022
Home remedies for high blood pressure
-Healthy lifestyle changes can help you control the factors that cause hypertension. Here are some of the most common ones.
1)Developing a heart-healthy diet -A heart-healthy diet is vital for helping to reduce high blood pressure. It’s also important for managing hypertension that’s under control and reducing the risk of complications. These complications include heart disease, stroke, and heart attack.A heart-healthy diet emphasizes:-fruits,vegetables,whole grains,lean proteins like fish
2)Increasing physical activity-In addition to helping you lose weight (if your doctor has recommended it), exercise can help lower blood pressure naturally, and strengthen your cardiovascular system.
• Aim to get 150 minutes of moderate physical activity • each week. That’s about 30 minutes, 5 times per
week.
3)Reaching an optimal weight-If you’re living with obesity, maintaining a moderate weight with a heart- healthy diet and increased physical activity can help lower your blood pressure.
4)Managing stress-Exercise is a great way to manage stress. Other activities can also be helpful. These include:
• meditation
• deep breathing
• massage
• muscle relaxation
• yoga
• Getting adequate sleep may also help reduce stress levels.
5)Quitting smoking and limiting
alcohol-If you’re a smoker and have been diagnosed with high blood pressure, your doctor will most likely advise you to quit. The chemicals in to***co smoke can damage the body’s tissues and harden blood vessel walls.If you regularly consume too much alcohol or have an alcohol dependency, seek help to reduce the amount you drink or stop altogether. Drinking alcohol in excess can raise blood pressure.
6)Limit refined sugar-Try to limit the amount of sugar-sweetened foods, like flavored yogurts, cereals, and sodas, you eat on a daily basis. Packaged foods hide unnecessary sugar, so be sure to read labels.
7)Reduce sodium intake-People living with hypertension and those with an increased risk for heart disease may be advised by their doctor to keep their daily sodium intake between 1,500 milligrams and 2,300 milligrams per day.The best way to reduce sodium is to cook fresh foods more often and limit the amount of fast food or prepackaged food you eat, which can sometimes be very high in sodium.
8)Monitor your blood pressure regularly
The best way to prevent complications and avoid problems is to recognize hypertension early.
What are the effects of high blood pressure on the body?
-Because hypertension is often a silent condition, it can cause damage to your body for years before symptoms become obvious. If hypertension isn’t treated, you may face serious, even fatal, complications.
Complications of hypertension include the following:-
1)Damaged arteries:-
Healthy arteries are flexible and strong. Blood flows freely and unobstructed through healthy arteries and vessels.
Hypertension makes arteries tougher, tighter, and less elastic. This damage makes it easier for dietary fats to deposit in your arteries and restrict blood flow. This damage can lead to increased blood pressure, blockages, and, eventually, heart attack and stroke.
2)Damaged heart:-
Hypertension makes your heart work too hard. The increased pressure in your blood vessels forces your heart’s muscles to pump more frequently and with more force than a healthy heart should have to.
This may cause an enlarged heart. An enlarged heart increases your risk for the following:
• heart failure
• arrhythmias
• sudden cardiac death
• heart attack
3)Damaged brain:-
Your brain relies on a healthy supply of oxygen-rich blood to work properly. Untreated high blood pressure can reduce your brain’s supply of blood:
• Temporary blockages of blood flow to the brain are called transient ischemic attacks (TIAs).
• Significant blockages of blood flow cause brain cells to die. This is known as a stroke.
Uncontrolled hypertension may also affect your memory and ability to learn, recall, speak, and reason. Treating hypertension often doesn’t erase or reverse the effects of uncontrolled hypertension. But it does lower the risks for future problems.
‘IT IS HEALTH THAT IS REAL WEALTH,NOT PIECES OF GOLD AND SILVER’ -MAHATMA GANDHI
(THANKYOU)
DR.MADHU K.C
