High Blood Pressure / Hypertension
Blood pressure is the pressure of blood against the blood vessels that carries blood from the heart to all parts of the body. Blood pressure can vary from time to time. High blood pressure, also called hypertension, is a condition that occurs when the pressure is higher than the normal range. It is a common disorder that can affect the heart and blood vessels of our body and thereby leading to dangerous conditions such as stroke, heart attack etc.
How can I reduce my blood pressure naturally?
There are several methods to maintain the Blood Pressure and to reduce high Blood Pressure. Some of these are:
1 . Maintain a Healthy Weight
Excess weight can result in many problems including high blood pressure. Overweight or obesity can increase the risk of high blood pressure.
BMI or Body Mass Index is the measure to calculate your healthy weight based on your height and weight. It is a useful screening method that can diagnose whether you are underweight, overweight, obese or have healthy weight. Many online calculators are available to check BMI. Calculate your BMI and if you do not have a normal measurement, follow the measures to maintain healthy weight.
2. Follow a Healthy Diet
Follow a healthy diet by including more vegetables in your food. Reduce the intake of fatty food and eat more fresh vegetables and fruits. Include low-calorie and low-fat foods in your diet. Eat leafy vegetables, dry fruits, grains etc.
Foods to lower blood pressure
The very first rule to help keeping the blood pressure at normal levels is ensuring that you eat the right quantity of whatever you eat. Over-eating is the cause behind many health problems and so is under-eating. Ensure that you don’t overeat or under-eat. You diet should have food which are rich in potassium, magnesium, calcium. Eat food with high fiber and avoid food with high sodium. Here is the list of some foods that helps you reduce blood pressure:
- White beans
- Kiwi Fruit
- Leafy vegetables
- Fat free Yogurt
- Sweet Potato
3. Reduce Salt Intake
Use less salt or sodium in your food. Excess sodium intake increases the risk of high blood pressure, heart attack etc. You can include herbs and spices like pepper etc. rather than salt. Canned food may contain excess salt. So rinse it before use.
4. Exercise Regularly
Involve in physical activities. Exercise regularly for at least 30 mins a day. You can do walking, cycling, swimming , aerobics etc. If you are active and you exercise regularly, your blood pressure can be kept under control.
5. Reduce the Intake of Alcohol
Consumption of higher amount of alcohol can increase blood pressure. It may cause other diseases also. Have moderate amount of alcohol and limit yourself.
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