American Heart Association (AHA) defines high blood pressure (BP) or Hypertension as a blood pressure level “higher than 130 (systolic) over 80 (diastolic) millimeters of mercury (mmHg)”.
As high blood pressure can lead to a number of health complications, it is important to keep it under control. Here are 7 ways in which you can combat high BP, naturally, without the use of medication.
Shed the Extra Pounds
Increase in blood sugar levels is often directly associated with an increase in body weight. Therefore, losing the extra weight can go a long way in controlling BP.
In overweight and obese persons, it has been observed that for each kilogram lost, the BP goes down by about 1 millimeter of mercury (mm Hg).
Exercise Regularly
We cannot emphasise the importance of regular physical activity enough! 150 minutes of exercising a week (or about 30 minutes, 5 days of the week) can drop the BP easily by 5 to 8 mm Hg in a person diagnosed with high BP.
When it comes to exercising, remember that consistency is key – if you stop exercising suddenly, the blood pressure level can rise again.
Eat Right
According to Dietary Approaches to Stop Hypertension (DASH), a balanced diet rich in whole grains, fruits, vegetables and low-fat dairy products can go a long way in controlling your blood pressure.
On the other hand, remember to cut down on saturated fat, cholesterol and sodium (salt) intake.
Cut Down on Alcohol
Alcohol within limits (one drink a day for women, two for men) can be good to lower one’s blood pressure by about 4 mm Hg. However, too much alcohol has the opposite effect of raising the body’s blood pressure level by several points.
Moreover, it can also render your blood pressure medications ineffective and lead to dangerous circumstances.
Quit Smoking
When you smoke, your blood pressure rises to a dangerous level and does not return to normal until several minutes later.
Each cigarette has the same effect on your body, and the habit puts you at the risk of heart disease, in addition to bringing with it a host of other health complications.
Reduce your Stress
Stress leads to consumption of unhealthy binging on “comfort” food and other habits like smoking and drinking alcohol.
These, as discussed above, can have worsening effects on your blood pressure.
Keep Tab on your BP Levels
If you have been diagnosed with hypertension, regular monitoring of your blood pressure can help you assess the positive effects of the lifestyle or dietary changes you are making.
It can also help you keep your doctor informed if any of the medications you are using isn’t working and prevent complications before they arise.
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