Blood pressure is known for ‘silent killer’ for a reason. There are often no symptoms but it can be one major risk for stroke and heart disease. Hence, we need to take some steps (Few of them are easy really) so we take care of our heart and body.
1. Exercise more and increase activity
The heart and breathing rates get better as you gradually put and effort to his resulting in a stronger heart. This would put less stressful pumps which would concludingly put less pressure on the arteries and lower your blood pressure. You don’t have to do a hefty amount of it. Start from the basic, ten to fifteen minutes duration and go to 40 minutes or more.
2. Lose weight if you’re overweight
If you are overweight, even losing five to ten pounds can help to reduce your blood pressure. Not only that, but it would also lower the risk of other medical problems.
3. Cut back on sugar and refined carbohydrates
According to studies, refining carbohydrates and restricting on sugars can not only helo you lower your blood pressure but also helps in losing weight. Another side-effect of such a diet would be that you would feel fuller longer because of a healthy diet.
4. Eat more potassium and less sodium
Potassium lessens the effect of salt in your system. Moreover, it also eases the tension in your blood vessels. People with kidney problems may get problems intaking a potassium diet, hence they should consult their doctor before leaping to it. A good amount of potassium can be found in fruits such as oranges, avocados, bananas, and vegetables such as potatoes, sweet potatoes, spinach, and greens.
5. Eat less processed food
Food labeled ad ‘low-fats’ are usually the ones that have high sugar and salt to compensate for the fat. Fat makes you feel full and gives food taste. Cutting down on processed food would result in lower blood pressure.
6. Stop smoking
Quitting smoking is an all-rounder for good health. It causes immediate temporary diseases. As far as long term is concerned, it can increase your blood pressure by narrowing your arteries, damaging your blood vessels and causing inflammation. The hardening of arteries would cause higher blood pressure.
7. Reduce excess stress
We intake stress daily. Sometimes even without knowing. Work, family, politics, everything contributes to stress. Hence, it is important to find out ways to reduce stress. Your own stress. It can be walk, meditation, watching a comedy, listening to music, anything.
8. Try meditation or yoga
Meditation gives mindfulness and is known as a proven way of stress relief. The control of breathing in yoga along with meditation techniques is effective in reducing stress and blood pressure.
9. Eat some dark chocolate
A study on dark chocolate has shown its power in lowering blood pressure. According to studies, that eating one to two squares of dark chocolate daily may helo in lowering heart diseases by lower inflammation and blood pressure.
10. Try these medicinal herbs
Herbal medicines have shown their healing power for a long time. Some of them are known for lowering blood pressure. If you are on medication, it is better to check with a pharmacist or your doctor. Some of these medicinal herbs are as follows
Chinese hawthorn (Crataegus pinnatifida)
giant dodder (Cuscuta reflexa)
tomato extract (Lycopersicon esculentum)
tea (Camellia sinensis), especially green tea and oolong tea
umbrella tree bark (Musanga cecropioides)
Indian plantago (blond psyllium)
maritime pine bark (Pinus pinaster)
river lily (Crinum glaucum)