When the blood pressure increases to unhealthy levels, high blood pressure or hypertension occurs. The measurement of blood pressure considers how much blood is passing through the blood vessels and the amount of resistance the blood meets while the heart is pumping. Narrow arteries increase resistance. The narrower the arteries are, the higher is the blood pressure. It typically develops over the course of several years. Usually, the symptoms are not noticeable, but even without symptoms, high blood pressure can cause damage to the blood vessels and organs, especially the brain, heart, eyes, and kidneys. Early detection is very important as high blood pressure is also known as a silent killer. Both prescription medication and healthy lifestyle changes are ways of treating hypertension. If the condition is not treated, it can lead to health issues, including heart attack and stroke.
Get moving
An important part of healthy living is to ensure you exercise 30 to 60 minutes a day. Along with helping to lower blood pressure, regular physical activities benefit the mood, strength, and balance. It also decreases the risk of diabetes and other type of heart diseases.
Follow the DASH diet
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower the blood pressure by as much as 11 mm Hg systolic. The diet includes eating fruits, vegetables, and wholegrain; consuming low-fat dairy products, lean meats, fish, and nuts; and avoiding foods that are high in saturated fats like processed foods, full fat dairy products, and fatty meats.
Put down the saltshaker
Keeping the sodium intake to the minimum can be vital for lowering blood pressure. In some people, when they eat too much sodium, their body starts to retain fluid. This results in a sharp rise in blood pressure. To decrease sodium in the diet, one should avoid salt and instead, use herbs and spices to add flavor. Processed foods also should be avoided as they tend to be loaded with sodium.
Lose excess weight and watch the waistline
Increase in weight often increases blood pressure leading to hypertension, so losing weight helps in reducing the blood pressure levels. Besides shedding weight, one should also keep an eye on the waistline. Carrying too much weight around the waist can put one at a greater risk of high blood pressure.
Put an end to nicotine addiction
Each cigarette one smokes temporarily raises blood pressure for several minutes after one finishes smoking. If one is a heavy smoker, then the blood pressure level can stay elevated for extended periods of time. So quitting smoking can help the blood pressure to return to a normal level.
Stress less
Stress can temporarily raise blood pressure. Too much of it can keep the pressure up for extended periods of time. Taking a few deep breaths, meditating, or practicing yoga can help in lowering stress levels.
If one suffers from hypertension, it is essential to consult a doctor. Also, before following any home remedy, the doctor should be made aware of the same. Following the treatment plan, the doctor prescribes and making certain lifestyle changes can help in controlling hypertension.
