High blood pressure or hypertension occur when your blood pressure increases to unhealthy levels.
The Unhealthy levels of blood pressure are Systolic more than 120 and Diastolic more than 80 mmHg.
Systolic pressure: This is the top line and It indicates the pressure in your arteries when your heart beats and pumps out blood.
Diastolic pressure: This is the bottom line and it indicates the pressure in your arteries between beats of your heart.
1.Increase Exercise.
Regular physical activity makes your heart strong and then it can pump more blood with less effort. As a result,the pressure on your arteries goes down and thus lowering your blood pressure.
You should exercise 30 minutes a day.
And some alternatives of exercise are:-
1.Walking
2.Swimming.
3.Sports.
4.Aerobic Exercise.
Stop exercising if your systolic blood pressure surpasses 200 mm Hg.
2.Eat More Potassium and Less Sodium.
Potassium helps to ease tension in your blood vessels which helps lower blood pressure
The more potassium you eat, the more sodium you lose through urine.
And try to eat less sodium because too much sodium can hold extra water and this extra water can put stress on your heart and blood vessels.
The recommended potassium intake for an adult is 4,700 milligrams (mg) per day.
The recommended sodium intake for People with High Blood Pressure is less than 1700 millgrams (mg) per day.
3.DASH Diet.
Dietary Approaches to Stop Hypertension
or DASH is a diet recommended for
people who want to prevent or treat hypertension.
In research studies people who were on the DASH diet lowered their blood pressure within 2 weeks.
Foods that you should include in Dash diet are:-
Fruits.
Vegetables.
Low Fat Dairy Products.
Grains.
Nuts & Legumes.
Lean Meats and Fish.
You should remember to limit the intake
of sodium,table sugar and soda and eat as per your maintenance calories.
Find out your maintenance calories!
4.Yoga.
Yoga can reduce high blood pressure and also help to lower the risk of heart problems, chronic kidney disease, and strokes.
A 2013 study on yoga and blood pressure found an average decrease of blood Pressure.
Here are the 5 best pose to reduce high blood pressure:-
1.Bridge Pose.
2.Seated Forward Bend Pose.
3.Downward Facing Dog Pose.
4.Legs Up the Wall Pose.
5.Standing Forward Bend Pose.
5.Medicinal Herbs.
Garlic.
Garlic has qualities in improving the heart health by reducing arterial stiffness elevated cholesterol levels and blood 'stickiness'.
Ginger.
Ginger helps to lower blood pressure by acting as a natural calcium channel blocker and dilating the blood vessels.
6.Worst Habits.
Smoking
It raises yourblood pressure and heart rate,narrows your arteries & hardens their walls,and makes your blood more likely to clot.
Alcohol
The regular consumption of alcohol elevates blood pressure and the risk for hypertensive disease from alcohol is more than 15%.
Coffee
Caffeine cause a short increase of blood pressure and more than 4 cups of Coffee a day is unhealthy.Therefore try to limit the consumption of coffee.
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