Every one out of three people in the US is suffering from high blood pressure a chronic health concern which can increase your risk of developing heart diseases and stroke, a life-threatening condition by 50%. People who diagnosed with this health issue must follow a definite guideline and medications prescribed by the doctors to prevent its major health impact. However by following some vital tips for people with hypertension their life can be made much easier and normal.
With some important changes in your regular lifestyle, you can manage to reduce your high blood pressure level to the normal level and keep it off if you maintain consistency in such healthful changes in your lifetime.
It is proved in researches that some healthy natural measures work dramatically for lowering the blood pressure level naturally without any intervention of prescribed medications consumption. Certain factors which trigger your blood pressure level to cross its normal or healthy limit can be well dealt and managed if you want to cope up with this health issue naturally.
Also, it can delay or can reduce the necessity of taking prescribed medications to bring your numbers down. As per the American Heart Association guidelines, a healthy person blood pressure level should ranges to 120/80 mm Hg. Exceeding this limit means blood pressure that is 130/80 mm Hg or more than this is considered as the high blood pressure or hypertension.
Blood pressure that ranges between 120/ 80 to 130/80 mm Hg is counted under elevated blood pressure level, means the risk of developing high blood pressure of these category people remains high or they are on the threshold of developing high blood pressure.
If under any condition your blood pressure level exceeds to 140/90 mm hg especially the top number, immediate medical attention should be given to the concerned patient to prevent certain health hazards risks.
However, you need not be panic even if you are diagnosed with high blood pressure or hypertension or elevated blood pressure as nothing bad can happen within few days and lifestyle changes can reduce your numbers to a great extent.
Best Tips for People with Hypertension
Reduce Your Weight
People who are obese or comes in the category of overweight have a higher risk of developing high blood pressure health issue at some or other point in time of their life. So to reduce your number you first measure or aim should be to lose your excess fat or weight of the body as early as it is possible.
In this context, you will be surprised to know that you need not bring a drastic reduction in order to reduce your systolic blood pressure or the first number of your blood pressure count. Even as little as 10 pounds reduction of your overall body weight is enough to bring noticeable changes in your count.
It is found in researches that people who follow Dietary Approaches to Stop Hypertension or DASH can lower their systolic rate by 5 to 10 points on 20 pounds reduction of their overall weight. The aim of this approach is to maintain your BMI level between 18.5 to 24.9 if you fall into the category of overweight or obese.
For reducing your weight and keeping it off permanently you should eat mostly fresh fruits, vegetables, and low-fat dairy products. Maintain consistency in this diet routine until you bring desired level reduction both in your weight and your blood pressure level to the healthy or normal level.
As you know now that your excessive body weight is a primary factor to cause you hypertension and other major health problems in near future so your first target should be to reduce your weight as early as it is possible.
Also, you should take care of your waistline measurement because as per the health specialists it is your excess waist circumference that leads you primarily to get a victim of hypertension health concern. For men having waistline greater than or equal to 40 inches and women with a waistline greater than 35 inches have a greater risk of developing hypertension or high blood pressure health concern.
So focus on reducing your waistline to the normal level to keep this health risk away from your life along with focusing on reducing your overall body weight.
Increase Your Body Movements and Exercise More
People who live a sedentary lifestyle or are very less active in their day to day life are more likely to develop hypertension. Also if you are already diagnosed with this health concern then to deal with this issue and to reduce your count to the normal level naturally you should increase your daily activity or body movements.
Exercising can be a great way to keep you fit and for keeping your blood pressure level to the normal state in a healthy way. 30 minutes workout for five days in a week or 150 minutes weekly workout is ideal to keep you healthy and to keep your BP level in check. Also, it will help in reducing your body weight if your weight or waistline is more than the healthy level.
It is found in a study of people diagnosed with hypertension that with consistent exercise routine (150 minutes a week) just within a month the blood pressure number reduced by 5 to 8 mm Hg without taking medications.
In this context, you can help yourself by indulging in more active works in your day to day life. Prefer more to move for getting things done for which previously you used to take help of others or avoids them fully.
Walk more and sit less, use the staircase instead of the elevator, walk instead of using bus or car, indulge in household chores, go for a bike ride, participate in sports, during the day time avoid sleeping or sitting for the long-time instead change your body movements frequently to keep your blood flow running.
People with a hypertension health concern can include more aerobic exercises in their fixed fitness routine as these type of exercises impacts directly to reduce your blood pressure level. As per a research study conducted on hypertension diagnosed people, it is found that regular indulgence in aerobic exercise and with more active lifestyle routine the average reduction of BL level detected about 3.9 percent systolic and 4.5 percent diastolic.
As per the American Heart Association guidelines you can include 40 minutes session of moderate to vigorous exercise for 3 to 4 days in a week for reducing your BP level naturally. However, if you face difficulty to give 40 minutes time at one go then segregate it to 10 or 15 minutes sessions throughout the day. With moderate and vigorous activities you can reduce your systolic BP by 15.6 mm Hg and diastolic BP by 10.7 mm Hg.
These results were equivalent to the report of blood pressure medications. Also, your increased body movements keep your blood pumping rate to heart and breathing rates in a healthy position leading to less pressure on arteries that helps in blood supply leading to a reduction in blood pressure level. Hence helps in preventing major health risks associated with a constant high blood pressure rate of a person.
Reduce Your Alcohol Intake
Excess doses of alcohol can easily raise your blood pressure level even though you are healthy enough. Also, it can impact your hypertension medications and reduce its effects on your health. Though in moderate limit the consumption of alcoholic drink is considered good for health still beyond its moderate limit it contains the risk of raising your blood pressure level with the faster rate.
Every 10 grams of alcohol (beyond a moderate level) can increase your BP rate by 1 mm Hg. As per the RDI guidelines for men 2 drinks in a day and for women 1 drink in a day is recommended as their daily moderate alcohol consumption limit.
In the more precise form, the standard limit is decided as per the type of particular drink. A standard drink constitutes 5 ounces of wine, 1.5 ounces of distilled spirits and one 12 ounces of beer. As alcohol carries both good and bad features for your health so by drinking it in its moderation limit you can only ensure its good benefits for your health.
You can manage to reduce your blood pressure level by drinking alcohol only in moderation by approx. 4 mm Hg. So follow the standard intake limit if you are fond of this drink and want to reduce your high BP level to the normal state naturally.
No doubt your overall lifestyle impacts a lot to your blood pressure level of the body. So all your bad habits and addictions are likely to raise your BP level very high if you don’t leave them on time. Smoking is the major killer or addiction that impacts your BP level directly.
The chemicals existing in cigarette affects your arteries walls and in the long run, it makes your blood vessels narrower and harder. As a result of it, the normal blood flow gets affected leading to rising in the blood pressure level. Also, it can affect or cause damages to your heart health.
Smoking not only can increase your blood pressure level immediately but can also impact your heart health badly. Though it raises your BP temporarily however consistency in this respect leads to a permanent rise in your BP level causing you affected from the hypertension health concern.
Also, it impacts your lungs health and can cause life-threatening conditions like lung cancer, neck cancer, etc. So as early as it is possible, quit smoking to keep your blood pressure level in normal condition and also to keep you protected from the major health issues growth risk.
Yes, you cannot leave it suddenly, it will take time. In this context, you can take the help of many smoking cessation institutes or agencies who help you in this journey via different counseling and differ coping methods that help you in coping with difficulties comes in the process of quitting smoking permanently.
Reduce Your Sodium Intake and Eat More Potassium
As much as it is possible you should cut back your sodium intake in your daily meal and look for a healthy alternative because it can easily raise your blood pressure level. People diagnosed with hypertension should try to avoid the salt intake otherwise it can cause an immediate effect on their BP level.
One tablespoon of salt contains 2300 mg sodium which shows how badly it can impact and affect your blood pressure level even with a very little intake of it. In this context, you can take the help of foods rich in potassium or foods which are naturally loaded with potassium because it helps to reduce the effect of salt on your body and lowers your blood pressure level naturally.
However, while using more potassium-rich diets your meal you should take care that you do not have any kidney issue as it can make your condition worse if you have any kidney diseases. Other than that it is safe for consumption especially for people who are at risk of hypertension or have already developed this health issue.
Some common foods which are rich in potassium include fish, beans, low-fat dairy products such as milk, yogurt, vegetables such as oranges, avocados, bananas, apricots, vegetables such as spinach, green veggies, tomatoes, potatoes, sweet potatoes, etc.
Foods itself has a very low level of their own sodium content and most of the sodium level is added during its processing time. So it’s better that you avoid the consumption of processing foods as they are loaded with high sodium or salt content which is harmful to your blood pressure level or condition.
While buying food products read its level carefully and choose those items which have very low sodium content. You cannot cut back your sodium consumption at a time so go slowly and gradually by reducing its intake over a period of time.
Cut Back Your Sugar and Refined carbohydrate Intake
What you eat on a daily basis directly impact your existing blood pressure level. So if you are diagnosed with hypertension it is very crucial for you to choose your diet routine wisely if you want to cope up this health condition naturally.
It is proved in a study that low sugar and low refined carbohydrates foods intake can help you in reducing your blood pressure level as well as it will also help you in losing your weight which is a triggering factor for the hypertension condition.
So for the sake of your health make sure that you fully avoid the consumption of foods loaded with sugar or highly refined carbs. In a study conducted on people diagnosed with hypertension segregated into two groups. The first group of people was kept on a low carb diet and the second group kept on the low-fat diet along with diet drug.
After the end of this study when their blood pressure level checked it was found that the first group who were on low carb diet their average BP reduced by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. Whereas the second group of people who were on low fat and diet drug their BP level lowered by .4 mm Hg diastolic and 1.5 mm Hg systolic.
This shows that low carb diet is much effective than the low-fat diet for reducing weight as well as for lowering the high blood pressure level. Also, it is heart health-friendly and keeps your heart in a healthy position. Low sugar diet will reduce or prevent your risk of developing diabetes health issue which is another health problem that mostly occurs in people with excessive body weight.
Apart from this cutting, back your sugar and refined carbohydrates intake has another health benefit because it keeps your stomach fuller for a longer duration with more fat and protein intake. Hence helpful in reducing body weight.
Eat More Protein-Rich Foods
It is found in researches that people who consume more protein-rich foods in their daily meal routine have 40% lower chances for developing hypertension or high blood pressure. Also, it helps to lower your high blood pressure level if you are already diagnosed with a hypertension health concern.
However, the high protein-rich diet is not for everyone especially people who are diagnosed with any kidney diseases as it can make your disease more complicated. Other than that it is safe to eat more protein and fiber-rich foods because it will keep your stomach fuller for a longer duration. Hence will suppress your appetite naturally leading to a reduction in weight in the long run which is a primary factor that contributes to your increased blood pressure level.
As per the dietitians, only 100 grams of daily protein consumption can reduce your high blood pressure level naturally if followed on a regular basis. Some common dietary sources of protein-rich foods include peanut butter, nuts, cheese, chickpeas, beans and legumes (kidney beans and lentils), poultry sources such as chicken breast, beef, eggs, fishes such as salmon, canned tuna, etc.
Dark chocolates rich in more cocoa powder content are good for your heart health and it also helps in lowering your blood pressure level. However, while eating this you need to take care of its dietary limit as excessive chocolate consumption is no way healthy for your heart or your hypertension level.
Dark chocolates rich in excess cocoa content contains flavonoids a special plant compound that causes your blood vessels to dilate hence reduces the pressure of arteries that affects the normal flow of blood leading to rising in blood pressure level.
While choosing dark chocolates for you always prefer choosing dark chocolates which contains non-alkalized cocoa powder as these are rich in flavonoids content and with very low or no added sugar at all.
Have a Good Night Sleep
Sleeping too little or less than the necessary amount of time which is required for a healthy person can easily elevate your blood pressure level. On the other hand, when you sleep peacefully your blood pressure dips down when your body and mind get enough comfort level.
This is the reason people who are sleep deprived or insomnia issue easily develop hypertension health concern. So its quite easy to relieve your BP level with healthy good night sleep. As per the health specialists a healthy person needs to sleep at least 7 to 8 hours in night soundly otherwise it can easily impact your health badly.
People who sleep less than 5 hours are more likely to develop serious health concerns such as heart diseases, hypertension, high blood sugar level, etc. So to reduce your BP number and other health risks you must sleep at least 7 hours in the night without a break to deal and relieve this health issue naturally without any intervention of medications.
Avoid Taking Stress
Stress is a primary contributing factor which can raise your blood pressure level immediately for a temporary period. However, in the long run, this pattern can develop major health concerns and makes you a permanent patient of high blood pressure.
So you must avoid taking stress in your day to day life through different stress-busting techniques such as deep breathing, yoga, meditation, watch a comedy show, listen to music, play a game, walk or go for jogging in the open air, etc.
Try every technique to see which one works best in your condition to reduce and relieve your stress level. Long term stress affects your health many ways like it can cause trouble in sleeping, affects your cardiovascular health, increases your overeating habit or can make you addicted of the wrong lifestyle to deal with your daily life stresses such as alcoholism and smoking, etc.
So before your condition gets worst it’s better that you reduce your stress proactively as it will keep your blood pressure level in check along with improving your overall health and lifestyle.
The above-mentioned tips for people with hypertension will improve their overall lifestyle and will manage to reduce their high blood pressure level to the normal condition naturally. However, if these measures don’t bring any noticeable changes in your condition then you must consult with your doctor. Also if you are prescribed with medications then you do not miss it at any cost as it can cause a major health hazard due to your negligence.
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