HOW TO CONTROL HIGH BLOOD PRESSURE NATURALLY

HOW TO CONTROL HIGH BLOOD PRESSURE NATURALLY

Stop smoking:- Not only will this help keep your blood pressure in line, you’ll also diminish your risk of cancer and cardiovascular diseases. Smoking is main risk factor for atherosclerosis. Smoking injures blood vessel walls and speeds up the process of hardening of the arteries. So even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure. Once you quit, your risk of having a heart attack is reduced after the first year. So you have a lot to gain by quitting.

Weight Reduction:- Obese patients should lose weight. There’s a direct link between being overweight and having high blood pressure. The more overweight you are, the greater the risk.

Decrease salt intake:- High salt intake is linked to high blood pressure. You should consume no more than 2,000 milligrams of sodium per day (about one teaspoon of salt). Read food labels and select reduced-sodium products. Try to select food with low salt.

Food:- Add fruits and vegetables and low-fat dairy products to your plate. Eat one additional fruit or vegetable with every meal. Shrink the size of your daily meat intake to six ounces, and designate at least two dinners a week as meat-free. Fatty diets do not directly affect blood pressure. However, saturated fats and cholesterol in foods raise blood cholesterol, which increases the risk for heart disease.

Exercise:- First, get the green light from your physician. Then, slowly introduce aerobic exercise into your life, increasing the time and intensity at a pace that feels right, aiming for at least a 30-minute workout most days of the week.

Decrease Stress and Anxiety:- Stress and anxiety also play role in high blood pressure. If You want your blood pressure with in normal limits, try your self to get happy all times. Try extra curricular activities to make your mind stress free. Stress can make blood pressure go up for a while, and it has been thought to contribute to high blood pressure.

Eat adequate amounts of potassium-rich foods:- Potassium, another mineral essential to good health, works in concert with sodium to regulate blood pressure. Studies have shown that people who consume more potassium have lower blood pressures than those who consume less. Rich sources of potassium include many fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as well as potatoes, spinach, and zucchini. (Important note: if taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium.)