Nowadays, Hypertension is now one of the leading causes of morbidity and mortality. It is now seen in teenagers as well and is thereby, affecting a large proportion of the population, globally. While medication is one way to treat hypertension, but it is better to control or prevent it during the early stages itself through enormous scientifically proven natural remedies.
Lifestyle modifications prevent hypertension, delays the onset of hypertension, delay and even reduce the dosage of medications. Controlling your blood pressure through the techniques listed below would ultimately, help you lower the risk of various heart diseases.
1. Lose excessive weight and watch your waistline
If you are overweight/obese, losing even 5-10 kg weight would lead to a reduction in the systolic blood pressure. Make sure your body mass index (BMI) lies in the range of 18.0 kg/m2 to 22.9 kg/m2
2. Exercise regularly
A positive association is seen between regular exercise and hypertension. Just a little exercise every day can make a difference in properly managing blood pressure. Regular exercise will keep the weight in control and will make the heart muscle stronger. It is recommended to do 150 minutes of moderate exercise like walking, or 75 minutes of vigorous exercise, such as running, per week to lower blood pressure and improve heart health.
3. Reduce sodium content in the diet
Excessive salt/ sodium intake is one of the underlying causes of hypertension. Therefore, to have control over high blood pressure one must reduce the intake of salt. Through various research studies, it has been seen that reducing dietary sodium intake to no more than 1 tsp per day reduces the systolic blood pressure by 2 to 8 mmHg
4. Eat more potassium-rich foods
It has been studied that Potassium plays a vital role in managing hypertension. A potassium diet will help to remove excess sodium in the body, thereby maintain the blood pressure. Foods which are rich sources of potassium include avocados, bananas, dates, apricots, sweet potatoes, spinach, broccoli, and mushrooms. So, add these above food items to enhance the potassium content of your daily diet.
5. Lead a stress-free life with daily deep breathing and meditation
When a person in constant stress and tension it leads to constriction of the blood vessels and this is because of various stress hormones. This can lead to a temporary increase in blood pressure. Moreover, stress can even trigger unhealthy eating and lifestyle habits such as overeating, poor sleep, and misusing drugs and alcohol, which would ultimately put your heart health at risk. Due to the above reasons, the reduction in stress should be a priority to lower the blood pressure level. For this one can have a daily deep breathing session along with few minutes of meditation for a relaxing day.
6. Take natural Supplements
Many studies have found that having supplements of garlic extracts, fish oil, calcium, and CoQ10 may help in preventing and lowering the high blood pressure
7. Eat magnesium-rich food
Various studies have found a positive correlation between high dietary magnesium and lower blood pressure. Magnesium is important in the diet as it is a potent inhibitor of vascular muscle contractions and also, it plays a vital role in blood pressure regulation as a vasodilator. Green Leafy Vegetables, nuts, whole grains, and cereals are important sources of magnesium.
8. Read Food Labels
We eat far too much dietary sodium in a day, especially when we eat any type of processed or packaged food along with our daily diet. It doesn’t take much sodium to reach that 1,500-mg daily cap — just 3/4 of a teaspoon of salt. Therefore, it is important to weed out high-sodium foods by reading labels carefully. Common foods which have high sodium includes slices of bread and rolls, cold cuts and cured meats, pizza, poultry, packaged soups, chips, and namkeen.
9. Include Flaxseeds in your daily diet
Researchers have found that including flaxseed in your daily meal can actually lower systolic blood pressure. Flaxseeds are rich in omega-3 fatty acids, which probably help in lowering the blood pressure. You can sprinkle some roasted flaxseed on your oatmeal porridge, yogurt, dal, curries, etc. You can also sprinkle some flaxseeds on your toasted bread.
10. Have Beetroot Juice
It was seen in various studies that the participants who drank beetroot juice daily had a decrease in high blood pressure. Beetroots have Nitrate in it, which turns into nitric oxide, a gas that widens blood vessels and aids blood flow. A glass a day could help keep blood pressure at a lower, healthier level.
Hypertension is also known as a “silent killer” as it comes with no prominent warning signs or symptoms. High blood pressure if left untreated, can lead to various health complications and damage to vital organs. Therefore, it is advised to regularly monitor the blood pressure and follow the above natural remedies to lead a hypertension free life.