Get this! According to WHO about 1.13 billion people have high blood pressure. 1 in 4 men and 1 in 5 women have hypertension. Fewer than 1 in 5 have it under control. Hypertension is the lead cause for premature death worldwide. (WHO Fact-Sheets/ Details/ Hypertension, Sept, 2019). According to CDC nearly half of American adults have high blood pressure.
High blood pressure can be easily managed at home by doing certain things such as reducing the amount of salt intake and exercising. Below are some ways that can be used to manage hypertension.
- Exercise more often.
Participate in regular exercises such as walking, swimming, jogging, running. Exercising for 30 to 60 minutes a day is satisfactory for your heart, it strengthens it and helps reduce your blood pressure.
Exercising for even longer is much better as it helps improve your mood and vitality and lowers your blood pressure even further.
- Incorporate potassium and reduce sodium.
Potassium is important for lowering the blood pressure by helping lower the amounts of sodium in the bloodstream and lessens tension in your vessels.
Eating foods rich in potassium such as
- Fresh fruits such as apricots, oranges, avocados.
- Vegetables such as green leafy vegetables, potatoes, sweet potatoes.
- Low-fat dairy products.
- Nuts.
- Fishes are very important for your body.
Reduce the amount of salt that you take if you are sensitive to sodium. These make it necessary to reduce the amounts of processed foods.
- Minimize your stress levels.
In life, we always find ourselves exposed to sources of stress, might be your job, your kids, the traffic. When we allow them to get to us, it affects our health.
Being continuously stressed will most likely lead to high blood pressure. The body always reacts to stress the same way as when you are frightened, your heart rates increases, and your vessels become constricted.
Try to relax and find ways that work for you in relieving stress, such as listening to music, yoga, and meditation. It is also crucial to identify the source of stress and work on it.
- Check your diet.
Ensure your diet has no saturated fats in high amounts and thus remember to reduce the processed foods, full-fat dairy products, and meats
Eat dark chocolate, berries, and fruits.
Reduce foods with added sugars and refined carbohydrates.
- Check your waistline.
Accumulation of fat around the waist is harmful to organs in the abdomen and may lead to an increase in blood pressure.
Losing a few pounds, around 10, can also help lower the pressure considerably. Thus exercise and what you eat is very crucial.
- Cut you nicotine in-take
Cigarette smoke, even if it is secondary, raises the pressure for some time. Thus heavy smoking is likely to cause high blood pressure.
People with a high blood pressure condition are more likely to suffer from stroke and heart attack due to greatly increased pressure when they smoke.
- Reduce the amount of alcohol that you take.
Taking a lot of alcohol is bound to raise your blood pressure. It also affects your heart and liver. Alcohol also reduces the effectiveness of high blood pressure drugs.
It is proposed that you take one drink per day for women and two drinks for women if you take alcohol. These might even help lower your pressure.
You should also ensure you visit your doctor to ensure your blood pressure is under control.
Credits: MedicalNewsToday.com and Healthline.com
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