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Thursday, 27 September 2018

How to reduce your blood pressure naturally, and keep it normal


If you just discovered that your blood pressure is very high, or that you have been diagnosed with hypertension, you are likely to become bothered about taking medication to bring down your numbers. When a high blood pressure persists unresolved it becomes what experts call ‘hypertension’.
A normal blood pressure means a healthy heart (source: Google images)


Experts say lifestyle and habits have a lot of role to play in raising your blood pressure as much as they do in bringing it down to normalcy or keeping the numbers under control. If you succeed in controlling your blood pressure through healthy living, it is possible to prevent, stop or reduce the necessity to depend on drugs or medicament (for life), according to natural health experts.
Modern studies tend to point to the fact that about 1 in every 4 adults are living with high blood pressure or have hypertension. Experts say this debilitating health condition on a long term can give rise to other complicated health issues such as kidney damage, coronary artery disease, peripheral vascular disease, vision loss, stroke and heart disease. It becomes vital therefore that you check your blood pressure on a regular basis.

But if it so appears that your numbers are already high, there are lifestyle changes you can adopt to enable you lower your blood pressure, according to research. Some of the times experts say, you may not even be aware of it as the condition can sometimes present little or no symptoms at all.

A clogged blood vessel due to high numbers (source: Google images)

High blood pressure is hazardous because it raises the risk of heart disease, heart attack, strokes, kidney disease and vascular dementia. You can take your own reading at home with your own monitor; your health expert will let you know if it's in the healthy range.

What is healthy blood pressure?

A blood pressure reading shows you two figures. Although knowing what is 'healthy' is far harder than you might imagine, experts say sometimes. Generally for most people, a blood pressure between 90/60 and 120/80 is healthy.
If your blood pressure time after time reads higher than 140/90, you will be described as having hypertension.
Dr. Babatunde Ipaye, the commissioner for health in Ogun State in a forum some time ago said, “Hypertension is a disease of choice; therefore, it depends on you to choose what you want for your life.” “It bothers my mind to see this disease of choice (hypertension) killing several millions of people in a year, when it is treatable, preventable and manageable,”
The followings are various lifestyle choices or behaviours you may wish to adopt in order to bring down your blood pressure and maintain normalcy, whether your numbers are on the high side or they’re normal. But if you’re already diagnosed as hypertensive and on medication, do not stop taking your drugs without consulting your doctor.

Watch your salt intake

Experts say only a tiny amount of salt is required in our diets; the recommended daily limit is just about 5 g. So much of it is already in the foods we eat, including bread, cheese, processed meats, ready meals and snacks like crisps and chips. Endeavour not to add salt at the table; add flavour with herbs and spices in its place.

Lose weight

Too much weight is a big risk factor that can lead to high blood pressure. Reducing your weight even by just 10% can make a big difference, studies show.

Skip the nightcap

Alcohol too can increase risk of high blood pressure. Moderation in all things will enable you uphold healthy blood pressure.

Exercise

Exercise will benefit your health a great deal; it helps to reduce your blood pressure if you do it on a regular basis. Also, brisk walking for about 10 minutes daily goes a long way.

Get some exercise, and sunshine (source: Google images)

Stop smoking

Smoking is likely to damage the blood vessels in addition to organs; it is also a great risk factor that can lead to high blood pressure.
Reduce oily foods
Reducing your consumption of oily foods will help free your blood vessels of clogging, and put less pressure on your heart. Instead take more of healthy oils such as Olive oil, and (eat more) fish oil, experts say.

Eat plenty of fibre

Increasing the fibre in your diet through fruits and vegetables, etc will aid your blood pressure as well as reduce cholesterol. Go for a minimum of five daily portions, and if possible, more.

Get more fibre in your diet (source: Google images)

Sleep better

Not getting enough of or good sleep can be damaging to health in the long run. Studies show that lack of sleep or poor sleep quality can make you gain weight and raise your blood pressure. Try reducing alcohol and caffeine intake before bedtime; do some exercise as well to help you sleep well.

Cut back on stress
Chronic stress can lead to high blood pressure. But scientists are doing more studies to agree on the effects of chronic stress on blood pressure. Sporadic stress also can lead to high blood pressure if you react to stress by the consumption of unwholesome food, drinking alcohol or smoking. What causes you to become stressed? Avoid them, or try managing them better.

10. Get support

Experts say it pays to also surround yourself with supportive family and friends to help improve your health, and encourage you positively. You can also join a support group beyond your family and friends

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