Natural Ways To Manage Hypertension
Hypertension or high blood pressure often develops the risk of cardiovascular diseases like heart attack, stroke and cognitive decline, aneurysms and kidney failure. High blood pressure symptoms are normally silent, yet high blood pressure can damage the arterial walls and even the blood vessels.
So, it is very important to control high blood pressure to stay healthy. Doctors prescribe medication to lower blood pressure but they often have side effects like dizziness, insomnia and leg cramps. Fortunately, without using prescription medication, you can manage hypertension naturally by changing some unhealthy lifestyle habits. Researches have proven these measures to be effective to control high blood pressure.
If you are already taking high blood pressure medication, talk to your doctor first. Unless there is any immediate danger or your blood pressure is too high, your doctor will certainly allow following these natural methods to lower blood pressure.
Tips To Manage Hypertension Naturally
Blood pressure usually becomes high when we gain weight. Losing weight often helps to reduce hypertension. Maintaining a healthy weight is necessary for managing hypertension. Especially reducing belly fat is all the more necessary.
For losing weight go for brisk walk regularly. Instead of high fat diet, choose a diet that is nutritious and low in fat. Eat lot of fruits and vegetables and minimize your sodium intake. For added flavor, use ground pepper and other salt free spices. Processed food and junk foods generally contain excess salt.
Restrict yourself from snacking on junk foods. There are lot of healthy alternatives like soups and salad that you can opt for. Your diet must consist of high fiber like oats. Fiber rich diet reduces cholesterol and hence helps to manage hypertension.
Exercise helps the heart to use oxygen in pumping blood more efficiently. Exercise controls your insulin level also. A regular exercise routine can help considerably to maintaining normal blood pressure. Cardiovascular exercises like walking, jogging, swimming or biking for 30 minutes a day can help to lower blood pressure from 4-9 points.
Stress can contribute to hypertension. In modern society due to our fast spaced life we undergo lot of stress in our work place, at our homes and even due to traffic jams etc.
Constantly living in stress can elevate your blood pressure. Learn stress management techniques like yoga, tai chi and breathing exercises to reduce stress. Give yourself some time to enjoy life; watch TV, listen to music, and spend time with your family and similar ways to relax.
Quit Smoking And Limit Alcohol Consumption
Excessive consumption of alcohol and smoking can increase your blood pressure. Cigarettes contains nicotine that slows down the blood flow and as a result heart works harder to pump blood faster, due to which blood pressure increases. Consuming alcohol can interrupt with your sleep and block the minerals from reaching different organs in our body. Lack of sleep can also contribute to hypertension.
Increase Your Intake Of Vitamin C And D
Researches suggest that daily intake of 500mg Vitamin C can lower blood pressure. Take 1000mg calcium a day and also ensure that you get enough potassium through your diet. Fruits are good source of vitamin and potassium.
Take supplement of omega 3 fatty acid. Your diet must contain whole grain fibers which provide fiber, potassium and vitamins. Eat plenty of green leafy vegetables as they lower blood pressure. Avoid caffeine as it raises our blood pressure.
These simple changes in our life style will help to manage hypertension naturally.
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