Blood pressure is a common in many people especially aged peoples, but it is also a dangerous condition that can damage your heart. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.
Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.
There are a number of things you can do to lower your blood pressure naturally, they are;
Increase activity and exercise more
Aerobic exercise is have significant impact in lowering blood pressure. As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.
You can be more active by;
- using the stairs
- walking instead of driving
- doing household chores
- gardening
- going for a bike ride
- playing a team sport
Just do it regularly and work up to at least half an hour per day of moderate activity.
Reduce stress
Everyone have stress, including children have also stress. Workplace and family demands, etc all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure.
There are lots of different ways to successfully relieve stress, so find what works for you. Practice deep breathing, take a walk, read a book, or watch a comedy. Listening to music daily has also been shown to reduce systolic blood pressure, as we all know music is one of the medicine which help to improve our mood.
Meditation or yoga
Meditation or yoga is proven remedy to reduce stress with evidence. Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices, which help to reduce blood pressure. Yoga poses help to improve blood circulation, burn fat and memory Power.
Lose weight
If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems. Your weight have impact on your blood pressure. Usually the body weight increase over ages and blood pressure also increase.
Cut back carbohydrates
Both low-carb diet to a low-fat diet produced weight loss, but the low-carb diet was much more effective in lowering blood pressure. The low-carb diet lowered blood pressure by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. The diet of low-fat plus the diet drug lowered blood pressure by only 0.4 mm Hg diastolic and 1.5 mm Hg systolic.
Analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic.
Another side effect of a low-carb, low-sugar diet is that you feel fuller longer, because you’re consuming more protein and fat.
Avoid processed food
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home, Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks. Cutting down on or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Avoid Smoking
Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate.
In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher blood pressure.
The chemicals in tobacco can affect your blood vessels even if you’re around secondhand smoke.
Medicinal herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments. Some herbs have even been shown to possibly lower blood pressure.
Although, more research is needed to identify the doses and components in the herbs that are most useful. Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Tea especially green tea and oolong tea, sesame oil, tomato extract, etc are herbs that are used by cultures throughout the world to lower blood pressure.
Get good and restful sleep
Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure. People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure.
There are many ways to help you get restful sleep. Try setting a regular sleep schedule, spend time relaxing at night, exercise during the day, avoid daytime naps, and make your bedroom comfortable.
Eat garlic
Fresh garlic or garlic extract are both widely used to lower blood pressure. Studies says a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets. Garlic have other benefits also, like control cholesterol, etc. Including garlic in your dishes or swallow one piece of garlic are good .
These are some tips to control your blood pressure try to follow some of them and manage your blood pressure.
