Control Your Blood Pressure With These 5 Tips
The condition of hypertension, or high blood pressure, affects millions of individuals around the world every year. Over time, it can cause damage to the heart and lead to heart problems like strokes and heart attacks as blood pressure against the wall of the arteries rises to a dangerous level. It is important to seek treatment as soon as possible if the condition is detected, otherwise it can be fatal. Fortunately, there are a variety of methods available for lowering blood pressure. There are several ways to manage high blood pressure, including medication and natural remedies. Controlling your blood pressure is as easy as following these 5 tips.
Reduce Sodium Consumption
It has been shown that high blood pressure is associated with excess sodium intake in several studies. A high sodium intake may also contribute to strokes. The reduction of sodium intake by just 5 to 6 mm Hg each day can lower blood pressure by 5 to 6 mm Hg in cases of high blood pressure. People differed in their reactions to sodium intake. In general, people should limit their intake of salty processed foods to remain healthy. Every day, an individual should not consume more than 2,300 milligrams (mg) of salt.
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Increase Your Potassium Intake
Those suffering from high blood pressure need potassium to maintain healthy blood pressure. It helps the body get rid of excess sodium and eases blood vessel pressure by regulating sodium levels. You need more potassium-rich foods in your diet to balance out the sodium in processed and packed foods. The following foods may be included in your diet:
Green leafy vegetables, tomatoes, potatoes, and sweet potatoes
Bananas, avocados, oranges, apricots, melons, and bananas
A variety of nuts and seeds, milk, yoghurt, tuna, and salmon are also good sources of protein
Maintain a Regular Exercise Routine
Exercise is essential for every individual. For individuals to maintain their health and reduce the risk of chronic diseases, they must exercise regularly for 30 to 45 minutes per day. The importance of this is even greater for those suffering from high blood pressure. Exercise strengthens your heart, helps it pump blood more efficiently, and lowers arterial pressure. Keeping healthy and safe can be achieved with even 40 minutes of walking per day.
Quit Smoking And Limit Alcohol Consumption
Both cigarette smoking and drinking alcohol can increase blood pressure. Alcohol is believed to be responsible for 16 percent of all cases of high blood pressure worldwide. In addition to temporarily raising blood pressure, alcohol can also damage the blood vessels. These two things are known to be harmful to your health. The best thing to do is to quit them once and for all.
Reduce Refined Carbs
Adding sugar to foods and refined carbs may also contribute to high blood pressure, according to recent research. Blood pressure can be managed naturally by reducing the intake of these two food items. Various foods, such as white sugar and bread, can cause problems in the body because of their rapid conversion to sugar. In order to lose weight, people with high blood pressure are advised to follow a low-carb diet. You can substitute whole grain flour for refined flour, and white sugar for jaggery or honey in place of white sugar.
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