How to control High blood pressure is something that affects almost all of us. It is also known as hypertension. Statistics in America alone show that half of the adult population are affected. It is referred to as a silent killer due to the fact that its symptoms are invisible until it had caused a serious damage to the heart. This means that there are many people who are having high blood pressure but are not aware of it.
Before diving a little bit, you need to know the basics of what blood pressure is all about. The blood pressure is the strength by which blood gets pumped from your heart and into the arteries. If you have a normal blood pressure it should be not more than 120/80 mm Hg. If it is above that it means that you have high blood pressure.
At high-pressure blood will move into the arteries at a high speed and this will cause an increase in pressure in delicate tissues. These tissues are located in the arteries and this will result in the blood. Here we will go through some of the home remedies that you can use to control high blood pressure:
Control high blood pressure-Move around:
You need to be stretching yourself every single day. You can dedicate between 30 minutes to an hour so that you can be able to exercise. Exercising has many benefits besides lowering your blood pressure. Regular exercise will reduce your risk of getting diabetes and other heart diseases. Exercise is also known to lift your mood, balance as well as strength.
You may want to start exercising right away after reading this How to control high blood pressure especially after you have been inactive. You first need to have a chat with your doctor so that you can be advised on a safe exercise plan for you. You can then start your exercises in small bits and you can then increase the intensity of the exercises as you get used to it. This is especially for workouts.
Exercise out of the gym:
You can be able to still carry out your physical exercises out of the gym. You can decide to take a jog in your neighborhood or a hike in a getaway destination. If you love to swim it is also an exercise. The bottom line is that you are able to move your body parts and stretch your muscles. The AHA which is the American Health Association, however, advises that you engage in a muscle strengthening activity at least two days in a week You can do this by doing pushups or lifting a weight, this way you can be able to build a lean muscle mass.
Live a stress-free life:
In our world, there are a lot of pressures and demands that keep us on our toes every day. It is good to sometimes take a step back from your usual activities so that you can reduce the pressure. You need to relax and enjoy life for a moment. You will be doing yourself a favor as you will be reducing the stress levels in your mind. Stress is known to raise the blood pressure in your body albeit temporarily and if you are stressing continuously the blood pressure will also be there for the time.
Identify the source of stress:
You can also identify what is causing you to get stressed. IT may be your finances or a relationship. The moment you have identified the reason you can be able to find a way to fix the issue. How to control high blood pressure You can also reduce the stress by meditation or by practicing yoga. The key thing is to ensure that your stress levels are reduced.
Keep off your smoking habits:
If you are a smoker, you need to know for every cigarette you take it raises your blood pressure for some minutes after you are done smoking. But if you are a chain smoker your blood pressure is going to stay high for an extended amount of time. If you have high blood pressure and you are also smoking there are increased chances of developing stroke, heart attack and a very high blood pressure which is not good for your health. You can decide to quit smoking; this gives your blood pressure a chance to get back to its normal rate.
You have to lose the excess weight:
Blood pressure and weight are closely related. Research by the Mayo Clinic shows that by reducing about 10 pounds from your body weight you can make an impact in reducing the blood pressure in your body. You also need to ensure that you reduce the extra fat that is around your waist. The extra fat is known as visceral fat and can be a bother as it is surrounding various crucial organs around your abdomen. For ladies, the ideal waist should be below 35 inches while for men it should be 40 inches.
Cut down on alcohol:
IF you are taking a glass of wine it is a good way of drinking and it brings with it health benefits to your heart. But when taking surplus amounts of alcohol, you are welcoming several health issues with high blood pressure included. IF you are taking excess alcohol you are also reducing how effective some of your blood pressure medications will be working. IT is recommended by the AHA for ladies to limit their alcoholic drink to only one in a day. A drink can be classified as 5 ounces of beer, 1.5 ounces of liquor or 12 ounces of beer.
Keep off the salt shaker:
You need to keep your intake of sodium to the minimum if you want to reduce your blood pressure. There are people who when they consume excess sodium will find their body starting to retain fluid. This results in a high blood pressure. The AHA recommends taking just slightly above half a teaspoon of table salt. This can be measured as between 1500 to 2300 milligrams in a day.
You need to take note of the steps which are above so that you can be able to reduce your blood pressure. It is good to ensure that once you start seeing results you stick to the method which has led to the improvement.
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