- Consuming fatty foods, drinking excess alcohol, being obese or overweight, and smoking are some of the key contributors to hypertension.
- While it’s thoughtful to seek doctor’s advice, some medications can also put you at a higher risk of experiencing high blood pressure.
- Adopting home remedies is a risk-free and natural way of alleviating hypertension.
- Avoiding junk and processed food is recommendable for preventing high blood pressure complications.
According to the Centers for Disease Control and Prevention, 29% of Americans suffer from high blood pressure. Prolonged hypertension leads to the destruction of blood vessels. The blood pressure testing machine measures the amount of energy your blood applies to the artery walls as it flows.
You can have high blood pressure without knowing. Since the condition is not easily noticeable, the best way is to go for regular checkups. If you have a close family member who has high blood pressure, you can possibly have it too. Some of the hypertension symptoms include:
- Sight problems
- Sharp chest pain
- Strenuous breathing
- Bloody urine
- Irregular heart rate
- Heart failure
- Confusion and fatigue
Apart from medication, there are risk-free home remedies for managing your blood pressure.
1. Exercise Regularly
Exercising is beneficial in alleviating high blood pressure. Consistent workouts strengthen your heart. Besides, aerobic exercises promote efficient pumping of blood as well as reducing the pressure exerted on your arteries.
Regular moderate workouts like walking, jogging, swimming, and running twice or thrice in a week work magic in reducing hypertension. Also, exercises help improve your heart health.
Likewise, exercising also improves your mood, balance, and strength. Ensure you get advice from a doctor on the best exercises. Other advantageous activities include pushups, yoga, and weight lifting for lean muscles.
2. Consume High Contents of Potassium
Potassium is one of the essential minerals in your body. This resourceful mineral helps eliminate sodium as well as reducing your blood pressure. Nowadays, most foods contain high amounts of sodium than potassium.
When you consume food containing a high amount of salt, your body tends to retain fluids. As a result, there is an immediate sharp rise in your blood pressure. Eating whole foods and fruits is the best way of balancing sodium with potassium in your diet.
Avoid processed food because they contain harmful Monosodium Glutamate (MSG). Many manufacturers use monosodium glutamate in processed food and snacks, which serves the same purpose as salt.
Foods rich in potassium include:
- Dairy products
- Fruits like banana, oranges, and melons
- Fish like Salmon and Tuna
- Nuts and seeds
- Vegetables mostly leafy greens, sweet potatoes, and tomatoes
3. Avoid Smoking
Smoking not only affects your blood pressure but may also result in heart diseases. There are a lot of negative effects of smoking, and avoiding it is thoughtful. For instance, even a single puff momentarily intensifies your blood pressure. Additionally, tobacco’s harmful chemicals hurt your blood vessels.
There is no conclusive research that confirms the connection between high blood pressure and smoking. This may be because people who smoke develop forbearance over time. Avoiding smoking is advisable since the use of tobacco and hypertension puts you at a higher risk of getting heart complications.
4. Manage your Stress Levels
In this era, there are overwhelming demands that require your attention, which can result in stress. Stress is normal when adequately managed. However, high levels of stress increase your blood pressure. Too much stress may lead to prolonged high blood pressure, which is worrisome and can result in a stroke.
It’s, therefore, essential to identify your stress triggers and work on moderating the situation. Figure out if its relationship, finances, family, or job. You will then be in a position to look for a viable solution.
There are natural yet fruitful ways of alleviating stress like performing some yoga, mindfulness meditation, as well as deep breathing. Also, listening to some fresh music works magic to some people in managing chronic stress.
5. Avoid Refined Carbs and Added Sugar
Added sugars have a close connection with high blood pressure. A study carried out by the Framingham Women’s Health revealed that women who consumed a bottle of soda every day had high blood pressure compared to those that never drank soda.
On the contrary, people who avoid sugar sweetened beverages tend to have low blood pressure.
Likewise, refined carbs, especially wheat flour, turn speedily to sugar in your bloodstream, which is detrimental. Research states that a low-carb diet is recommendable for alleviating hypertension.
It’s advisable to see a doctor in case of high blood pressure for proper medication. However, there are helpful home remedies for managing hypertension. Maintaining a healthy weight, plus exercising regularly, works wonders in stabilizing high blood pressure.