Blood pressure is something that you cannot see or feel, unless you get it checked. This way high blood pressure also known as hypertension is a serious and silent killer. If high blood pressure is left unchecked, it can damage the blood vessels, eyes and heart while increasing your risk of stroke, dementia, kidney and heart diseases.
The following tips will help you in maintaining good healthy blood pressure and in lowering the rising blood pressure:
1.Take a 15-Minute Brisk Walk Everyday:
Researches have proved that taking a brisk walk helps in a better work efficiency of heart. When you exercise, the oxygen flow to heart is more efficient and it does not have to work hard to pump blood. Walking is probably the best kind of workout because it is suited to all age groups and having any fitness levels.
2.Practise Deep Breathing:
Meditative practices like yoga and slow breathing can decrease the stress hormones that decrease rennin, an enzyme responsible for rise in blood pressure. Do it for 5 minutes every morning and night. Breathe inside deeply and then expand your belly. Now, exhale all your tension.
3.Increase the Intake Of Potassium Rich Foods:
Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at North-western University Feinberg School of Medical. Few goods sources of potassium are tomatoes, raisins, oranges, sweet potatoes, cantaloupes, kidney beans and bananas. Drinking orange juice everyday can reduce the risk of blood pressure by 7%.
4.Include More Of Dairy And Soy Products In Your Diet:
A study by Circulation: Journal of the American Heart Association proved that swapping carbohydrates with some soy or dairy products could actually control high blood pressures. Moreover, Soy products are healthy sources of proteins and experts claim that high protein diets are actually good in maintain good blood pressure levels.
5.Lower Down The Intake Of Salty Foods And Sodium:
Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute says that there is no way to recognize people who are sodium sensitive, therefore everybody should lower down their sodium intake. Most of our sodium comes from processed foods, which means you have to check the labelling before buying any food.
6.Satisfy Your Sweet Craving With A Dark Chocolate:
The walls of blood vessels become more elastic with some compounds present in dark chocolate. This results in a proper circulation and keeps high blood pressure at bay. A study proved that 18% people who ate dark chocolate had decreased blood pressures.
7.Opt For Decaffeinated Coffee:
There is no denying the fact that excess coffee can disrupt the circulation system. Chose decaffeinatedcoffee to enjoy the health benefits of antioxidants present in coffee without getting negative impacts of caffeine. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure and caffeine exaggerates that effect” says Jim Lane, PhD, associate research professor at Duke.
8.Sprinkle A Lot Of Pepper On Your Meals:
Pepper can help suppress the salt cravings and you will end up taking less sodium, the basic root of high blood pressure. Try ginger, lemon, garlic or basil if pepper is not enough to you.
9.Consult A Doctor If You Snore A Lot:
People who suffer breathing interruptions hundreds of time during sleeping, are suffering from hypertension and there are great chances of them having high blood pressures. Early morning headaches and excessive daytime tiredness along with loud snoring are good clues of high blood pressure.
10.Take Fish Oil, Coq10, vitamin D and Calcium Supplements Daily:
All of these have properties of lowering blood pressure. Do consult your doctor before taking them. Studies have shown that people deficient of vitamin D are more likely to have high blood pressures.