High blood pressure is also known as a silent killer. In the US, 1 in 3 individuals is affected by high blood pressure. Fortunately, these high BP home remedies will provide you with immediate and long-term treatment for high blood pressure without requiring you to visit a doctor.
What is high BP or blood pressure?
Blood pressure is the force that pumps the blood into arteries. High blood pressure is a condition when blood is pumped at a higher range than normal. The normal range of blood pressure is slightly less than 120/80 mm Hg.
High blood pressure forcefully moves through the arteries and causes the damaging of soft tissues inside. It can cause severe damage to the heart and lead to strokes. It affects 1 billion people worldwide due to a lack of exercise and eating habits. The symptoms of high BP are usually invisible. People are unaware that they have this condition.
Here are a few high BP home remedies by which you can reduce the risk of severe problems.
Make a habit of exercise
Exercise is crucial for the heart and overall health of a person. Exercising 30-60 minutes daily 5-6 days a week is very important to meet health goals. Exercise will reduce the risk of high blood pressure, diabetes, and other heart diseases. Besides, it also boosts the mood and prevents depression and anxiety.
If you do not have an exercise routine, talk to your doctor. Your doctor will prescribe you safe exercises to start with. Once your body gets adapted to it, add more exercises to your routine.
Walking or running are the two most powerful exercises that are easy to incorporate into your routine. Improved heart health, stamina building, normal BP, and weight management are among the most common benefits of running every day.
Burn off extra fats
Losing weight is crucial to controlling high blood pressure. Losing only 4-5 kgs of your weight will give you a sudden drop in your high blood pressure. The fats around the waistline are called visceral fats. It covers many abdominal organs of the body and can cause various health problems, including high blood pressure.
To avoid high blood pressure and other cardiac issues: it is ideal reducing waist size and maintain a healthy weight.
Follow a healthy diet
Several dietary approaches are available to control weight. Eating fruits and vegetables, whole grains, lean meat, nuts, fish, and low-fat dairy products is perfect for maintaining a healthy weight and trimming the waist.
Avoid saturated fats and desserts. Try to eat a healthy and balanced diet to avoid the consequences of high blood pressure.
Reduce intake of salt
Eating too much sodium can lead to high blood pressure. When someone eats excessive salt, the fluid starts to reside in the body. It causes the problem of high blood pressure. Keeping the amount of salt low in foods is crucial to controlling high blood pressure.
FDA has issued new guidelines to reduce salt intake in foods. According to these guidelines, the aim is to reduce the sodium intake of individuals from 3400 mg to 3000 mg. They have asked the restaurants to cut their salt content as it leads to serious health problems.
However, this is the first step, and the aim is to adjust the salt intake of the individuals to a normal level of 2300 mg per day.
Cigarette smoking play part in elevating blood pressure. Every cigarette you smoke temporarily raises your blood pressure for a few minutes. This is an issue that a heavy smoker may confront regularly.
Smokers are at high risk of developing heart diseases and even strokes. Besides other health benefits: quitting smoking will help you normalize your BP.
Limit alcohol consumption
Drinking too much alcohol may lead to high blood pressure. It may also reduce the efficacy of certain BP medications.
Stress may also lead you to develop high blood pressure temporarily. Taking too much stress will permanently result in high blood pressure. Try to avoid the stress by exercising regularly, or visit your doctor to fix this problem.
Risks associated with high blood pressure
High blood pressure is a damaging condition that can lead to heart failure, strokes, and kidney damage. If left untreated, the situation may get worst. It is ideal to consult a doctor if you are constantly facing the problem of high blood pressure.
On the safe side: exercise regularly, adopts a healthy lifestyle, and avoid stress to bring your BP down.