High blood pressure is a chronic condition and if untreated can be proved life-threatening. Several studies have shown that over 2 billion people worldwide are suffering from several degrees of blood pressure. The medical term for high blood pressure is hypertension. If treated early with medications and several lifestyle changes, one can easily manage hypertension.
Walk and exercise regularly: Regular exercises improve the heart and lung’s health and this will automatically, in turn, result in improving the condition of blood flow in the arteries. Medical researchers have also concluded that about 150 minutes of moderate exercises, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower the blood pressure and improve heart health. At least invest 30 min on walking regularly if you are suffering from high blood pressure or hypertension.
Reduce your sodium intake: Salt contains sodium and it hinders the process of the kidney to do its function, which results in increasing the blood volume. The increased blood volume, in turn, results in higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels. To cope with the extra force, the tiny muscles in the artery walls become stronger and thicker. This results in narrowing the inside space of the arteries and due to the lateral pressure of the circulating blood, blood pressure rises eventually. If the sodium intake through the diet decreases, it will normalise the blood volume, and help maintain proper blood pressure.
Restriction on alcohol consumption: Scientific studies linked alcohol consumption with increased blood pressure, and it has been demonstrated that about 16% of hypertension caused worldwide is due to excess alcohol consumption. Thus limit the alcohol consumption as it not only increases the blood pressure but also damages the liver function.
Eat more potassium-rich foods: Potassium helps get rid of the excess sodium and maintains equilibrium. Modern processed food has less potassium along with high sodium, which eventually disturbs the balance. Have more potassium-rich food if you are suffering from high blood pressure.
Decrease caffeine intake: Caffeine consumption instantly boosts the energy and forces the heart to pump more. This, in turn, causes raising the blood pressure. If the caffeine intake on a daily basis goes beyond the normal limit, it can damage the heart and the blood vessels permanently. Limit caffeine consumption to have a healthy heart.
Manage stress: Stress has a major role in increasing blood pressure. During stress, the body chooses a fight-or-flight mode, meaning the heart rate increases and vasoconstriction occur. This results in increased blood pressure. To deal with the stress prepare your mind with some soothing objects like music, fragrance or even a weekend trip.
Try meditation or deep breathing: Meditation and deep breathing help to deal with the stress and thus have a positive effect on maintaining blood pressure.
Dark chocolate: Have a piece of dark chocolate when you are stressed out. The chemical component present in chocolate- phenethylamine, helps increase the dopamine secretion and elevate the mood and at the same time, lowers the blood pressure.
Check your weight: Weight gain is positively associated with increased blood pressure. Some studies have concluded that losing weight by 5% could significantly lower high blood pressure.
Quit smoking: It has been seen that every puff of cigarette causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels and thus increases the blood pressure. If you want to maintain a healthy heart, then quit smoking.
Cut down added sugar and refined carbs: As already discussed refined foods have a huge level of sodium and very low level of potassium which disturbed the body balance. Apart from this excess sugar and refined carbs in the diet are positively associated with obesity and obesity is interlinked with hypertension.
Eat antioxidant-rich foods: Antioxidant-rich foods help to fight with the reactive oxygen species, which are responsible for the degenerative changes and improve the heart and vessel health. This positive alteration helps to fight with hypertension.
Eat foods rich in magnesium: Magnesium helps to relax the blood vessel, hence eating a magnesium-rich diet is recommended to deal with high blood pressure.
Take natural supplements: If the diet is not providing adequate nutrients, supplementation will help to improve the situation. Supplementation with whey protein, fish oil, multivitamin has been proved to improve the high blood pressure.
Along with the life-style modification check with the doctor for appropriate medication. Monitor the blood pressure regularly and spend some quality time with your family.
