High level of blood pressure or hypertension is one of the most prevalent health-related conditions that influence millions of people across the world. Commonly termed as “silent” killer because of the lack of physical symptoms in most of the cases, a chronic ailment such as high blood pressure when left untreated also can cause severe health consequences such as heart disease, stroke or kidney damage among others.
Whereas the application of medications is possible in the treatment of hypertension, more people are now inclining towards adopting natural and lifestyle models of reducing the blood pressure. The good news? Minor changes can do a whole lot of difference. In this article we are going to discuss passive means of how to reduce your blood pressure and protect your heart.
1. 🥦 Follow a DASH Heart healthy diet
Diet has a very crucial role in regulating blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension) is specially developed to help the individuals reduce the blood pressure naturally.
Key elements include:
- Consumption of a high number of fruits and vegetables
- Preference of whole grains to refined ones.
- Reducing salt (sodium) intake
- Proper restriction of red meat, sugar, and saturated fats
- Addition of low-fat dairy, lean proteins, and nuts
Tip: Eat more at home so that the amount of salt and oil could be avoided. Add flavour using herbs and spices instead of using salt.
2. 🏃♂️ Exercise Regularly
Exercise makes your heart stronger, facilitates the loss of weight, and increases blood flow that contribute to the reduction of the blood pressure levels.
Recommendations:
- Attempt to take a moderate exercise workout (such as brisk walking, cycling or swimming) for 30 minutes for a majority of days.
- Smaller periods of time (10–15 minutes) can accumulate to much.
- Have 2-3 strength trainings a week
Tip: If you are new to exercise, start low and go slow. Building habit of walking after the meals is a good starting point.
3. 🧂 Reduce Salt Intake
Extra sodium has direct association with high blood pressure. The majority of people eat in excess of salt they require.
How to cut down:
- Skip the processed and packaged foods, (they contain a lot of salt)
- Read labels – go for “low-sodium” options.
- Lessen the amount of additional salt added on the table.
- Use salt substitutes (potassium salt) under the lead of the doctor.
Tip: WHO advises to limit daily amount of sodium to 2,000 mg (nearly one teaspoon of salt).
4. 🍌 Increase Potassium Intake
Potassium is used to balance the levels of sodium in the body and to demystify the tension of blood vessels.
Potassium-rich foods:
- Bananas, oranges, sweet potatoes
- Spinach, tomatoes, avocados
- Beans, lentils, and yogurt
Note: If you are a sufferer of kidney problem, you should contact your doctor first before using more potassium.
5. 🧘♀️ Manage Stress Effectively
High blood pressure could be caused by chronic stress. Knowing how to relax your body and mind can really be a game changer.
Stress-reducing practices:
- Deep breathing or meditation
- Yoga or stretching exercises
- Journaling or listening to music
- Spend time in nature or with the loved ones
Tip: Breathe-in for 4; hold for 7; and breathe-out for 8. Use the 4-7-8 breathing method.
6. 🛌 Prioritize Quality Sleep
An inadequate sleep, or an unsatisfactory sleep quality, can also have a negative impact on the blood pressure.
Tips for better sleep:
- Be regular in sleep pattern
- Avoid screens before bed
- Make your bedroom dark and cold.
- Limit the intake of caffeine and alcohol when resting.
7. 🚭 Give up smoking & moderate alcohol.
Nicotine and alcohol can increase your blood pressure and damage your heart in the long term.
Smoking reduces your blood vessels’ size and increases your pulse rate.
Alcohol in large measure increases the blood pressure and it also supplies empty calories.
Tip: If it is hard to quit tobacco, find a doctor, helpline, or other nicotine replacement therapy.
8. ⚖️ Maintain a Healthy Weight
With little attempts in weight loss, your blood pressure can be reduced remarkably if you are overweight.
Key points:
- Meditate and do not indulge in emotional eating.
- Focus on portion control
- Diet and exercises should be combined for optimum results.
Tip: Even 5%-10% reduction in your body weight can help you minimize your blood pressure.
9. Monitor your blood pressure at home 📉
Monitoring your blood pressure on a regular basis can assist you to know what adjustments to your lifestyle are effective.
- Consume a blood pressure monitor at home digitally
- Jot the readings in a journal or app.
- Share them with the healthcare provider.
10. 💧 Stay Hydrated
Drinking sufficient amount of water is helpful in having proper blood circulation and reduced pressure on the heart.
Recommendations:
- Take at least 6- 8 glasses water per day (more in hot weather and exercise)
- Use non-sugary alternatives of sodas and energy drinks
🌿 Final Thoughts
There is no need to wait for a diagnosis before you start taking care of your blood pressure issues.You can take control over your health naturally by thinking of little steps but sustained steps towards changing your life style, food habits and daily routines.
While these tips are helpful to many, you should talk to a healthcare provider before making drastic changes, particularly if you are using a blood pressure medication.
Your heart will appreciate later on!