TIMESOFINDIA.COM | August 5, 2021
01/7 Can you manage or control blood pressure without medicines
Hypertension or high blood pressure is often called the “silent killer” as it is a substantial risk factor for heart disease and stroke, provided it generally has no symptoms. However, simple lifestyle changes can help you to prevent, delay, or lessen the need for medication by successfully regulating your blood flow. Below are certain steps you need to follow in order to get a desirable health result in a variety of aspects, including blood pressure and cardiovascular disease
02/7 Firstly, you need to understand what actually happens during high blood pressure
Hypertension, often known as high blood pressure, is a disorder characterised by a persistently high pressure of blood against the walls of arteries. It’s also known as systolic pressure that’s always more than 139 mmHg or diastolic pressure which is more than 89 mmHg.
When the body’s tiny blood capillaries (arterioles) narrow, the heart has to work harder to push blood through them, resulting in high blood pressure. It usually takes several years to develop and is often asymptomatic. The higher a person’s blood pressure is, the more likely they are to develop additional health concerns such as heart disease, heart attack, or stroke.readmore
03/7 Diet that consists of whole and unprocessed foods
Potassium, magnesium, and fibre which are abundant in fruits and vegetables play a vital role in blood pressure regulation. Consume only on entire fruits and vegetables as the fibre is eliminated from juice, making it less beneficial. For magnesium rely on nuts, seeds, legumes, lean meats, and fowl. On the other hand, high sodium content in processed and packaged foods or even in the seasonings raises blood pressure. Indeed, the less sodium you consume, the better your blood pressure regulation may be. If possible consume lean meats and mostly plant based options such as fruits and vegetables, legumes, whole grains, seeds, and nuts.
04/7 Drink adequate amount of water
Maintaining a healthy level of hydration by consuming six to eight glasses of water each day, or even more if working in hot and humid environments, is helpful to regulate blood pressure. Dehydration causes the blood to thicken or become viscous, causing the kidney to release renin, which induces sodium and water retention in the body to compensate for the low fluid volume. If this response is sustained, blood pressure can rise and can even lead to other related irreplaceable disorders. So it is recommended to drink as much water as you can.
05/7 Increase cardio and aerobic exercises in your schedule
Exercise, particularly cardio and aerobic exercise, has been considered as a potent blood pressure regulator. If you don’t have time to exercise, up your physical activity and keep a healthy weight to assist lower your blood pressure. Great amount of physical moments strengthens and improves the heart’s ability to pump blood, lowering blood pressure, and risk of heart diseases. Furthermore, exercises like yoga, deep breathing, and meditation combats stress, which causes irregularities in the blood’s pressure level by increasing the heart rate and constricting the blood vessels.
06/7 Rectify your lifestyle habits
Tobacco, smoking and alcohol consumption are constantly linked to increase the risk of heart disease and blood vessel damage. Moreover they can efficiently cause the chance of developing hypertension. Henceforth it is advisable to quit these lethal practices in order to stay free from disorders.
Not to forget but also maintain a balanced sleep routine. As sleep helps your body control hormones that regulate stress and metabolism. The less sleep you get, the higher your blood pressure may become due to the hormonal changes triggering pressure levels and heart related problems.
07/7 Know about healthful herbs
By relaxing blood arteries and lowering cholesterol and low-density lipoproteins, parsley, basil, celery seeds, garlic, thyme, and cinnamon have been reported to help lower systolic and diastolic blood pressure (LDH). Antioxidants and vitamin C are also abundant in them. They also inhibit angiotensin-converting enzyme (ACE) and function as calcium channel blockers.
These herbs can be a simple ingredient in your teas, juices, for garnishing or even a combination of hearty concoction.
This story first appeared in Times of India, https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/ways-to-lower-blood-pressure-can-you-manage-or-control-blood-pressure-without-medicines/photostory/84884603.cms?picid=84884621