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Sunday, April 21, 2024

Tips to reduce blood pressure

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High blood pressure, also known as hypertension, is one of the  “silent killers” for a good reason, and it often has no symptoms but is a significant risk for heart disease and stroke. Lifestyle also plays a crucial role in treating your How to lower blood pressure. Suppose you successfully control your BP with a healthy lifestyle. In that case, you might avoid it. Delay or reduce the need for medication as blood pressure is measured in millimeters of mercury. And it is abbreviated as mm Hg. If left uncontrolled, high BP raises the risk of heart disease and stroke. But you don’t need to stress as there are several things you can do to lower your BP naturally. Even without medication.

How to lower blood pressure?

  • Walk and exercise regularly- One of the best things you can do to lower high blood pressure is exercise. Regular exercise helps make your heart more substantial and more efficient at pumping blood. Which lowers the pressure in your arteries. Walking at least 30 minutes or so in a day can lower your BP. As exercise helps reduce it even further.
  • Reduce your sodium intake- Salt intake is high worldwide, which is due to processed and prepared foods. For the same reason. Many public health efforts aim to lower salt in the food industry as studies have linked high salt intake. With high BP and heart events, including stroke. If you already suffer from blood pressure. Then it is undoubtedly worth cutting your sodium intake to see. If it makes a world of difference by removing processed foods. Including fresh ones, and consider seasoning some herbs and spices. Rather than salt and guidelines for lowering blood pressure advice in reducing sodium intake. But recommendations might make the most sense for salt-sensitive people.
  • Drink less alcohol- Drinking alcohol can raise BP. As alcohol is linked to 16% of high blood pressure cases worldwide. Hence, some research has suggested that low-to-moderate amounts of alcohol may protect the heart, adverse effects may offset those benefits. Still, alcohol in any quantity may raise your blood pressure.
  • Eat more potassium-rich foods. Potassium is an essential mineral. As it helps your body get rid of sodium and stresses pressure on your blood vessels. And new diets have increased most people’s sodium. Intake while reducing potassium intake to get a better balance of potassium to sodium in your diet; you need to focus on eating fewer processed foods and more fresh, whole foods. Some foods rich in potassium include:
  1. dairies, including milk and yogurt
  2. tuna and salmon
  3. nuts and seeds
  4. beans
  • Cut back on caffeine. If you have ever downed a cup of coffee before, you have had your blood pressure taken. You know that caffeine causes an instant boost. As there isn’t a tremendous amount of proof to suggest. That drinking a lot of caffeine regularly can cause a lasting increase.  Additionally, people who drink caffeinated coffee and tea. Tend to have a lower risk of heart disease, including high BP, as cp, those who don’t drink it. It may have a more substantial effect on people who don’t consume it regularly.
  • Try managing stress. Stress is a crucial driver of high BP as when you are chronically stressed. The body is in a constant fight-or-flight mode. And it means a faster heart rate and constricted blood vessels and when you experience stress. You might also be more likely to engage in other behaviors. Including drinking alcohol or eating unhealthy food that can adversely affect blood pressure.
  • Eat dark chocolate or cocoa. While eating massive amounts of dark chocolate probably won’t help your heart. Small amounts may be dark chocolate, and cocoa powder is rich in flavonoids. They are plant compounds that cause blood vessels to dilate. For the most potent effects, use non-alkalized cocoa powder; it is exceptionally high in flavonoids and has no added sugars. As chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.
  • Lose weight- In people with overweight. Losing weight can make a big difference to heart health as it can help the blood vessels. Do a better job of expanding and contracting. Which makes it relatively easier for the left ventricle of your heart to pump blood. You are losing weight can significantly lower high blood pressure as the effect is even more significant when you exercise.
  • Among all the reasons to quit smoking is that it is a vital risk factor for heart disease. As every puff of cigarette smoke causes a slight. Temporary increase in BP. And chemicals in tobacco are also known to damage blood vessels as both smokings. And high BP raises the risk of heart disease; quitting smoking can help lessen that risk. And there is said to be conflicting research about smoking and high BP. But itis clear is that they increase the risk of heart disease.


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