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8 Ways To Makes Sure Your Blood Pressure Stays Under Control Without Heavy medication


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There are many health issues that are linked to our lifestyle. While getting them might not be in our control but making some changes in the way we live our lives might be able to keep it under check without relying heavily on medication. 

One such health issue is high blood pressure. For those who don’t know, blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg. When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.

Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.

While those who have high BP are advised to stay on constant medication, there are some changes you can make in your lifestyle that will help keep it under control as well.

1. Exercise Regularly

Regular physical activity for about 30 minutes on most days of the week can help lower your blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.

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Some exercises that one can try to lower blood pressure include walking, jogging, cycling, swimming or dancing. Strength training can also help reduce blood pressure.

2. Eat A Healthy Diet

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Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

3. Reduce Sodium In Your Diet

Even a small reduction in the sodium or salt in your diet can improve your heart health and reduce blood pressure. We Indians are used to eating food that is full of salt and masala, but that can have harmful effects on your health.

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Start small like switching to pink salt/sendha namak, cutting down on salty snacks and slowly build up to reducing the salt content in your everyday food. These changes can prove extremely beneficial to your health.

4. Lower Stress

In today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and relax. It’s important to step away from your daily responsibilities so you can ease your stress.

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Stress can temporarily raise your blood pressure. It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem. You can also take steps to relieve your stress in a healthy way, by trying meditating, therapy or practising yoga.

5. Eat Foods Rich In Magnesium

Magnesium is an important mineral that helps blood vessels relax. While magnesium deficiency is pretty rare, many people don’t get enough which is why eating a magnesium-rich diet is a recommended way to ward off high blood pressure.

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You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains. Magnesium is an essential mineral that helps regulate blood pressure. It can easily be found in whole foods, such as legumes and whole grains.

6. Try meditation Or Yoga

Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress. 

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Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure. Studies show that yoga practices which included breath control, postures, and meditation were nearly twice as effective as yoga practices that didn’t include all three of these elements.

7. Indulge In Dark Chocolate

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The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts haven’t determined an ideal percentage of cocoa but the higher you go, the more benefits you’ll get. Chocolate can’t be your main strategy for managing blood pressure but when you’re craving a treat, it’s a healthy choice.

8. Limit Alcohol

Drinking too much alcohol can lead to high blood pressure. For women, that means no more than one drink a day, and for men, no more than two, according to the AHA.

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Reducing your alcohol content is a good move for your overall health. It helps reduce calories and also keep your body and mind sharp. 

To Wrap Up

Taking care of our health is the one thing that should always be at the top of our priority lists. Our body is currently helping us survive a pandemic and the only way to thank it is to make sure that it gets the care and attention it deserves.

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