reduce high blood pressure naturally
There are many different ways to reduce high blood pressure naturally. This is a must-know. It does not matter whether you take medicines for high blood pressure or not, these have to be a priority. Even if you do not have high blood pressure, these things are easy to follow and will benefit you long. term health.
Let’s jump in to find out how how to reduce your high blood pressure naturally:
- How can high blood pressure be reduced naturally?
- How do eating habits help reduce blood pressure naturally?
- How does reducing sodium reduce blood pressure?
- How does increasing potassium reduce blood pressure?
- How does bodyweight affect blood pressure?
- What type of activity will reduce my blood pressure naturally?
- How does alcohol affect blood pressure?
- How does smoking affect blood pressure?
- How to measure blood pressure accurately like a pro?
How can high blood pressure be reduced naturally?
When I say natural, I am not saying you should take natural supplements. This means the lifestyle changes you would be doing to control or reduce high blood pressure. These activities can be done even with people having normal blood pressure. These include:
- Eating habits
- Activity level
- Alcohol consumption
- Smoking cigarettes or similar substances
This video will explain all this to you in two minutes. Do check this out:
How do eating habits help reduce blood pressure naturally?
The food consumed is absorbed by the body and plays an important role in affecting blood pressure. Here are two important things to do
- Reduce sodium in the diet
- Increase potassium in the diet (don’t do this if you have kidney problems)
How does reducing sodium reduce blood pressure?
Salt is sodium. Sodium eaten by food is absorbed in the intestines. Then goes into the blood. Once the sodium content goes high it does two things. First, it reduces potassium, and then it pulls water from tissues into the bloodstream (You may remember 60% of the body is made of water). This causes an increase in blood volume and hence increases blood pressure. So an important eating habit is to limit salt intake. ‘
The recommended salt intake should be half to two-thirds of a teaspoon. A practical tip is to avoid adding any salt while cooking but rather add after cooking when feasible. This usually takes less salt than directly adding it to cooking. Also, avoid eating pickles and adding any extra salt.
How does increasing potassium reduce blood pressure?
I explained above how increasing sodium will reduce potassium. Hence, increasing potassium reduces sodium and has an opposite effect to reduce blood pressure. The recommendation is to eat two to three teaspoons of potassium every day. However, this cannot be taken in a spoon but rather should come from food.
The major food sources of potassium are:
- Coconut water
- Sweet potatoes
- Dried fruits (raisins, apricots)
- Butternut squash
- Soy milk
- Almond milk
Eating more potassium also reduces the risk of stroke. This practice of eating more potassium is not advisable for people who have kidney problems.
How does bodyweight affect blood pressure?
I will give you an example. Take a water pipe to wash your car. It takes some pressure. Now imagine if you have to wash your house where the water has to reach the top. Then you need a lot more pressure in the pipe to get the water all the way up.
The heart has to pump blood to all parts of the body. Now if the body fat is more, the heart has to work harder to get blood to all parts of the fat and body. This makes the heart get bigger. The pressure in the blood vessels also increases to meet the extra demand. All this in combination increases blood pressure. It is important to maintain normal body weight to control blood pressure naturally.
What type of activity will reduce my blood pressure naturally?
Staying active is very important to control high blood pressure. This will help control body weight and also keep up the tone of the blood vessels and heart.
Here is the list of things everyone can do:
- Bodyweight exercises as tolerated
Here is the list of things you can do after you check with your doctor:
- Lifting heavyweights
- High-intensity interval training
How does alcohol affect blood pressure?
I am going to explain this in a scientific way. There are interesting ways alcohol works. Drinking alcohol makes you pee more. The kidneys sense that you are peeing more and they try to prevent it. In order to do that, they release a hormone called Renin. This hormone constricts blood vessels. If you think of a water pipe with water flowing in it and you pinch it – what happens? The pressure increases. Similarly, Renin constricting blood vessels increases blood pressure. The more alcohol took the more it increases.
The recommended limit is 2 drinks for men and 1 drink for women and not to use it regularly. Nothing wrong with stopping alcohol completely.
How does smoking affect blood pressure?
There are many ways smoking causes harm to the body. The worst thing one can do for their health is smoke cigarettes. Unlike alcohol which squeezes blood vessels with Renin, smoking directly constricts blood vessels and increases blood pressure.
Smoking can dangerously increase heart rate and blood pressure to very high levels which can contribute to heart attack or stroke or renal failure or all of these.
How to measure blood pressure like a pro accurately?
It is important to measure blood pressure accurately to know what the number is. Read here for complete information on blood pressure measurement like a pro.
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