October 27

How to Lower High Blood Pressure?

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Presenting you the 20 Effective and Natural Ways to control your High Blood Pressure, which is Hypertension called by doctors and avoid Stroke. Hypertension if not maintained could be deadly if not controlled as we considered this as a silent killer that could lead to Stroke, Heart Disease, Kidney failure, dementia, and Blindness.

Below are the Natural ways of Controlling  High Blood Pressure.

1. Losing extra weight

 

Losing extra weight if you’re overweight.

With our busy lives and foods everywhere, sometimes we tend to ignore paying attention to our weights. You’ll only start noticing that you are gaining extra weight when you can no longer close your pants when the curve of your body starts to show when you wear that good old shirt you bought last year.
Additional weight in your body increases your Blood Pressure.Every 10 pounds (4.5 kgs) you add, increases your Blood Pressure.

[fve] https://www.youtube.com/watch?v=M-7GnpOH1VQ[/fve]

Note:

Seek some professional health advice about the ideal measurement for you.
For women-additional 35 inches on their waistline, already putting them at risk while adding 40inches for men will do the same.

2.  Exercise regularly to keep Healthy

regular exercise

With the rise of technology, such as mobile devices, laptop, etc.
We mostly spend most of our times sitting and with our eyes stuck on the screen. But if you have hypertension, better involve yourself in a regular physical activity or at least 30 mins in a week like walking, jogging, swimming, and Dancing can help you reduce your Blood Pressure.
This could help you lower your Blood Pressure by 4 to 9 millimeters of mercury (mm Hg).

Be consistent as much as possible.

[fve] https://www.youtube.com/watch?v=REnYChl8GXQ[/fve]

 

3. Eat a healthy balanced diet.

balanced diet

Okay, change of lifestyle but a struggle to others.

No more extra rice (white Rice), prepare brown rice instead of white, include fruits in your diet, more greens in your plate and low-fat dairy products and control your cravings over fried foods. Remember, this will lower your Blood Pressure by 1 4 mm Hg. It’s not easy but you need a serious control, not to eat those.

[fve] https://www.youtube.com/watch?v=YXynlliFyC8[/fve]

The DASH (Dietary Approach to Stop Hypertension). this promotes a healthy way of eating which is designed in lowering your Blood and other health benefits

 

4.Reduce sodium

reduced sodium

Salt adds more flavor and improve our foods and no doubt about it.

However, if uncontrolled, it could lead to High Blood Pressure, Heart Attack, Stroke and Heart Failure and other related bad effects.At least 1,500 mg a day is enough

3 Ways How to Remove  Sodium in your Diet

  1. Be aware of the food contents, read labels. Pick those that are unsalted, low in sodium.
  2. Consume less Processed foods as much as possible. Salt is added most of the times during processing.
  3. Control yourself adding salt. Use alternative flavoring available in your kitchen. Or slowly adjust yourself gradually.

[fve] https://www.youtube.com/watch?v=f2yyXiYwPVE[/fve]

Foods to avoid, High Sodium Foods:

  • Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
  • Frozen breaded meats and dinners, such as burritos and pizza
  • Canned entrees, such as ravioli, spam, and chili
  • Salted nuts
  • Canned beans
  • Buttermilk
  • Processed Cheese
  • Processed rice and Pasta
  • Ketchup
  • Mustard
  • soy sauce, seasoning salt
  • Salad dressings
  • cup noodles, bouillon

 

 

4 Ways on How to remove excess salt in your Body.

A healthy lifestyle is keeping the right amount of salt in our Body. We need to keep our Blood Pressure Normal, thus a proper balance of Sodium and Potassium must be managed properly. Salt is not bad as we think but Salt help our nervous system to work properly including our muscles. to avoid any further damages to our body, you need to follow the following tips and ways  to flush out extra salt in your body:

1.Water.Drinking an extra liter if not litters of water will help you flush and debloat extra sodium in your body. But if plain water bores you, you may add some slices of ginger or lemon to help you detoxify your body. Start refilling that water bottle and start living the healthy life. Stay hydrated.

[fve] https://www.youtube.com/watch?v=hW01xWYyExA[/fve]

Recommended water to drink for an average man and woman:

  • Man. 3 liters per day
  • Woman.2.2 liters per day

2.Fruits and Vegetables. Although water is the best option to stay hydrated there are still some other good sources of water. Fresh fruits will do like:

  • Oranges
  • watermelons
  • Strawberries and Blueberries
  • Grapefruits
  • Pineapples

Fruits and Vegetables

3.Plants and Vegetables

  • Garlic
  • Bran Cereal and Oatmeal
  • Lettuce and Spinach
  • Peppermint and Ginger
  • Chili peppers
  • Cucumbers

Plants and Vegetables

4. Increase potassium intake. Changing our daily diet would essentially help our body to become more healthy and help flush out extra salt in our body. Potassium plays an important role to stay healthy and like sodium, it acts as an important electrolyte.

Potassium can be obtained from:

  • Dairy Products (yogurt or milk)
  • Spinach or Swiss chard
  • Avocado
  • Baked potatoes with the skin left on
  • Bananas

5. Limit and drink less the amount of alcohol.

less alcohol

Consuming a small amount of alcohol could lower your Blood Pressure by 2 to 4 mmHg.

However, the good effect will be gone if you enjoyed too much of it and you went beyond the moderate amount and your High Blood pressure would start to kick in instead of lowering your Blood Pressure

Moderate drinking means:

  •  drink a day for women, of all ages
  •  drinks a day for men, 65 years old and below.

>Beer(355 milliliters)
>Wine(148 milliliters)
>Distilled Alcohol(44 milliliters)

6. Quit smoking.

Quit smoking

The Nicotine in your cigarette plays a big role in the problem. Considering it does no good for your lungs. It increases your Blood Pressure if you don’t stop smoking, narrows your arteries and its walls gets hardened and possibly results in a blood clot.

7. Cut back on caffeine.

less caffeine

 

Coffee is one of the most popular drinks that contain caffeine. According to Studies, drinks such as coffee is a health drink as it contains antioxidants and your body benefits from it as it would improve your health, and even make you smarter.
But a recent study was conducted among coffee drinkers and nondrinkers and the Result explain that caffeine can dramatically increase Blood Pressure, for noncoffee drinkers and those already suffering from hypertension.

Bad effects of caffeine:
1.Can cause indigestion
2.Interfering with your Sleep (Insomnia)
3.Boost your Heart rate
4. Increased risk of Heart Attack
5. Increase in gout attack
6.Cause Incontinence
7. Can cause Headaches
8.Not Healthy for type 2 Diabetes

8.Reduce your stress.

 

reduce stress

A spike in your Blood Pressure might occur, temporarily in a given situation, which we consider as short-term related Blood Pressure. But engaging yourself with a healthy 30 minutes exercise(3 to 5 times/week) can reduce your stress Level. Go outside the building, take some walk, breath some air.

9. Monitor your blood pressure at home and see your doctor regularly.

monitor blood Pressure

 

 

Nowadays, monitoring your Blood Pressure is getting more convenient like wearable gadgets and digital Automatic Blood Pressure Monitor. But it is still advisable to seek a professional help to interpret the results, in a regular manner.

10. Cut back on sugar

Most of us are aware of the danger of high cholesterol.But only a few people are aware of how harmful sugar can be?
The sugar that we eat is usually hidden in hundreds of foods that we eat, from white bread that we eat, crackers and most of all soft drinks.High fructose corn syrup in processed foods. Stay away from foods that contain high in fructose corn syrup. Take some time to read the product labels.

 

11. Avoid Refined carbohydrates

Avoid Refined carbohydrates

We might not aware that carbohydrates can be of both good and bad. Good carbohydrates promote health while others if eaten oftentimes can give us serious health problems. Please keep them to a minimum.

Carbohydrates are the main source of fuel and energy so that we can perform our daily physical activities, which helps our organs to work properly and most important is the brain function.

Not all carbohydrates are the same and we consider the following to be generally healthy:

  • Vegetables
  • Whole Fruits
  • Legumes
  • Whole Grains and Potatoes

while the following refined Carbohydrates are unhealthy :

  • Sugar-sweetened beverages
  • Fruit Juices
  • Pastries
  • White Bread
  • Pasta
  • White Rice, etc.

 

Serious health issues like raise in Blood Pressure and Blood Sugar and other chronic diseases(Diabetes, Heart Failure, Kidney Disease, and so much more. As refined Carbohydrates can be easily absorbed and enter the bloodstream. to explain further, refined carbohydrates are associated with sugars and starches that already went through industrial processing distillation and refining where nutrients and fibers are gone.

  • The Risks can be minimized if processed foods are to be avoided or eat lesser servings most especially, white Bread and White rice.
  • Brown rice is a very good fiber-rich sample alternative to white rice in addition to vegetables, fruits, bean and whole grains to avoid and control Blood Sugar Levels.

12. Eat less sodium, more potassium

Eat less sodium, more potassium

Consuming more salt than the usual can damage your body and potassium is a vital mineral to balance and keep your body to function properly.Which helps you lower your Blood Pressure.Banana is the most popular fruit that contains this mineral, while there are vegetables that are rich in Potassium like Potatoes, Sweet Potatoes, Asparagus, Cabbage. white beans, and yogurt, just to name a few.

13. Eat less processed food

avoid processed foods

Processed foods are usually high in salt and other additives like cheese or canned foods. Be sure to look for low-sodium products or at least try to compare each brand and check which has the lowest salt content. Keep away from Salty foods or products as much as possible.

Can you imagine if you continuously eat fast foods for two weeks or days at least?

Top toxic ingredients in Processed Foods

  1. Palm oil
  2. Shortening
  3. White Flour, Rice, Pasta, and Bread
  4. Corn Syrup
  5. Artificial Sweeteners
  6. Sodium Benzoate and Potassium Benzoate
  7. Butylated Hydroxyanisole (BHA)
  8. Sodium Nitrates and Sodium Nitrites
  9. Artificial Colors (Blue Green m Red and Yellow)
  10. Mono Sodium Glutamate(MSG)

 

14. Try meditation or yoga.

meditation or yoga

Naturally, yoga lowers your blood pressure as it focuses on a mind-body therapy based on movement and meditation.Since yoga involves in physical activity that can be compared to walking.the Yoga poses, meditation and relaxation help in reducing high blood pressure as it controls the heart’s activity.

15. Eat some dark chocolate

Eat some dark chocolate

Unsweetened chocolates contain at least 50 t0 70 % cocoa and a study found that one square a day of dark chocolate can lower high blood Pressure that creates an action in the blood vessels.
Cocoa products like chocolate contain a chemical called flavanols and according to research dark chocolates helps reduce the blood pressure by 2-3 mmHg.Which is relatively helpful for people with hypertension.
But a more effective result if you combine it with regular exercise.

16. Try Natural Remedies that are available in your home kitchen

Try Natural Remedies that are available in your home kitchen

We do not only use these herbs for flavoring our foods to set some additional excitements on our face when served on the table but they also serve as an alternative medicine when needed. You might wanna check your kitchen.

1. Basil
2, Cinnamon
3.Cardamom
4.Garlic
5. Cocoa
6.Fish Oil
7.Beetroot
8 Magnesium mineral (green leafy, nuts, whole grains, fish, seeds, avocados, etc)
9.Ginger
10 Celery Seed
11. Tea(Green or Black)

17. Make sure to get good, restful sleep.

Make sure to get good, restful sleep.

Sleep Deprivation could affect your Blood Pressure thus it is recommended to sleep a complete 8 hours a day or more. And people who sleep 6 hours or less could develop High Blood Pressure. Sleep allows our body to completely repair our nervous system to remain healthy. Incomplete sleep could lead you to a possible heart disease or type II Diabetes and Stroke.

18. Eat healthy high-protein foods

Hypertension is mostly the concern of all adults and it affects millions of people around the world. Hypertension is treatable only if you change your lifestyle and start switching your diet to heart-healthy food, foods that are rich in potassium and fiber but low in sodium. Engaging yourself in a daily exercise to lower your Blood Pressure.

A recent study was published that an increase in protein intake would help to lower systolic(top number) Blood pressure by more than 2 mm Hg. Thus, foods that are high in protein are recommended to help lower their Blood Pressure.

Protein Rich Foods:

1.Whole eggs
2. Almonds(Mixed Nuts)
3. high Protein dairy like yogurt(Greek Yogurt)
4.Cheese: cottage, Swiss, Parmesan, mozzarella or cheddar
5. Milk
6.Chicken Breast
7.Oats
8. Smoothies- Protein shake
9. Seafood (Tuna, Salmon or Tilapia and Sardines)
10: Broccoli
11.Protein Rich Meat(Beef, Boneless Pork Chops)
12. Peanut Butter
13.Quinoa
14.Whey Protein supplements
15.Lentils
16. Tofu
17. Green Peas
18. Pumpkin Seeds
19. Ezekiel Bread
20 Soba Noodles

 

 

 

19. Get support

Nothing is more important than a very supportive family member, like your wife, your parents, and your friends where they’ll tell you to take care of yourself and push you to get a medical help if something is beyond your control.

20. Take your Prescribed Medication.

There is always a high cost if you skipped on taking your prescribed medicines as this will ensure that your health is always in good top shape. There is a health risk of not taking the prescribed medicines, especially if it is a medication for High Blood Pressure. A higher percentage of developing new Chronic Diseases (Heart Disease, Stroke and Diabetes, etc).

 

 

 

 

 

References:

https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html
https://www.healthline.com/nutrition/20-delicious-high-protein-foods#section14

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974)

https://www.health.harvard.edu/newsletter_article/Coffee_and_your_blood_pressure

http://www.bloodpressureuk.org/microsites/salt/Home/Howtoeatmorepotassium/Vegetables)

https://www.caffeineinformer.com/harmful-effects-of-caffeine

https://www.fda.gov/Drugs/ResourcesForYou/SpecialFeatures/ucm485545.htm

https://www.healthline.com/health/high-blood-pressure-hypertension/


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