HEALTH TIPS AND HOME REMEDIES
HEALTH TIPS AND HOME REMEDIES FOR HIGH BLOOD PRESSURE (HYPERTENSION)
What Is High blood Pressure (Hypertension)?
Blood pressure is recorded with two numbers.
Systolic pressure (high number) is the force on which your heart pumps blood
around your body.
Diastolic pressure (lower number) is the resistance
of blood flow to blood vessels. They are both measured in millimeters of
mercury (mm of HG).
As a general guide:
High blood pressure is considered 140/90 mm of gh or
more
Ideal blood pressure is considered between 90/60 mm
of HG and 120/80 mm of HG
Low blood pressure is considered 90/60 mm of HG or
less
Reading a blood pressure between 120/80 mm of HG and
140/90 mm of HG can mean that if you do not take steps to keep your blood
pressure under control then you are at risk of initial high blood pressure.
What causes High Blood Pressure (Hypertension)?
It is not clear what causes high blood pressure, but
certain things can increase your risk of high blood pressure (hypertension.
You are at a risk of high blood pressure if you are:
Over the age of 60
Overweight or obese
African or Caribbean descent
Have a blood relative with high blood pressure
Eating too much salt and do not eat enough fruit
and vegetables
Do not ensure enough exercise
Drinking too
much alcohol or coffee (and other caffeine-based drinks)
Smoking
Do not get enough sleep or have disturbed sleep
Healthy lifestyle can help reduce your chances of
getting high blood pressure (hypertension) and help to maintain your blood
pressure if it's already high.
Health Tips for High Blood Pressure (Hypertension):
1. Lose Weight
Blood pressure increases as weight increases. Being obese
may cause disrupted breathing when you sleep (sleep apnea), which further
raises your blood pressure.
Losing weight is one of the most effective lifestyle
changes for controlling high blood pressure (hypertension). Reducing even a
small amount of weight if you're obese can help reduce your blood pressure. You
may reduce your blood pressure by about 1 millimeter of mercury (mm of Hg) with
each KG (about 2.2 pounds) of weight you lose.
Besides shedding KGs, you generally should also keep
focus on your waistline. Putting up too much weight around your waist can put
you at greater risk of high blood pressure (hypertension).
Generally:
Men are at risk of high blood pressure
(hypertension) if their waist measurement is greater than 40 inches (102
centimeters).
Women are at risk of high blood pressure
(hypertension) if their waist measurement is greater than 35 inches (89
centimeters).
These waste size number vary among ethnic groups.
Ask your physician or physiotherapist about a healthy waist measurement for
you.
2.
Exercise
Regular exercise — for 150 minutes a week, or
approx. 30 minutes every day of the week — may lower your blood pressure by
about 5 to 10 mm of Hg, if you have high blood pressure. It is important to be
consistent with exercise because if you stop exercising, your blood pressure
can rise again.
If you have high blood pressure hypertension),
exercise can help you avoid elevating it. If you have hypertension, regular physical
exercise can bring your blood pressure down to safer levels.
Some of aerobic exercise you may try to lower blood
pressure include walking, jogging, cycling, swimming or dancing etc. You can
also try high-intensity interval exercise, which involves alternating short
bursts of intense activity with subsequent recovery periods of light activity.
Strength training also may help reduce high blood pressure (hypertension). Aim
to include strength training exercises at least 2 days a week. Talk to your physician
or physiotherapist about developing an exercise program.
3. Healthy
Diet
Diet which is rich in whole grains, fruits, vegetables
and low-fat dairy products and skimps on saturated fat and cholesterol can
lower your blood pressure by up to 11 mm of Hg if you have high blood pressure
(hypertension). Such diet (eating) plan is known as the Dietary Approaches to stop
high blood pressure (Hypertension).
It is not easy to change your eating habits, but
with these tips, you can easily adopt a healthy diet:
Maintain a food diary. Writing down what you
eat, even for just a week, can shed surprising on your true eating habits.
Monitor and observe what you eat, how much, when and why.
Try to boost potassium. Potassium helps to
reduce the effects of sodium on blood pressure. The good source of potassium is
food, such as fruits and vegetables, rather than supplements. Consult to your
physician about the potassium level that's best for you.
Be a smart buyer. Read food contents when you
shop and stick to your healthy-eating plan when you are dining out, too.
4. Reduce
Sodium in Diet
Even a small cut off in the sodium in your diet can
improve your heart health and reduce high blood pressure (hypertension) by
about 5 to 6 mm of Hg.
The effect of sodium intake on blood pressure varies
person to person. In general, person consume 2,300 milligrams (mg) of sodium a
day or less. However, a lower sodium intake to 1,500 mg a day or less — is
ideal for most adults.
To reduce sodium in your diet, consider some tips:
Read food contents. If possible, choose
low-sodium alternatives of the foods and beverages you usually buy.
Avoid eating processed foods. Naturally Only a
small amount of sodium occurs in foods. Most sodium is added during processing
of foods.
Do not add salt to your diet. One teaspoon of common
salt has 2,300 mg of sodium. Use rock salt, herbs or spices to add flavor to
your food.
If you do not feel you can drastically reduce the
sodium in your diet suddenly, reduce it gradually. It will get adjust over
time.
5. Limit
Alcohol Intake
Alcohol is both good and bad for your health. Drinking
alcohol in small amount— generally a drink a day for women, or two a day for
men can potentially lower your high blood
pressure(hypertension) by about 4 mm of Hg. One drink should equals to12 ounces
of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
But its protective effect lost if you drink too much
of alcohol.
Drinking more than small amounts of alcohol can
actually raise blood pressure significantly. Alcohol may also reduce or alter
the effectiveness of blood pressure medications.
6. Stop Smoking
Each cigarette you smoke may increases your blood pressure
for long time after you finish. Quitting smoking helps your high blood pressure
(hypertension) return to normal. By stopping smoking can reduce your risk of
heart disease and improve your overall health and lifestyle. People who stopped
smoking can live longer than people who never stopped smoking.
7. Reduce
Caffeine
The role caffeine in blood pressure elevation is
still debated. Caffeine can raise blood pressure up to 10 mm of Hg in people
who occasionally consume it. But people who drink coffee on regularly basis may
experience little or no effect on their blood pressure.
Although the long-term effects of caffeine on blood
pressure not yet clear, it is possible that blood pressure may slightly
increase on its consumption.
To observe, does caffeine raises your blood
pressure, check your pressure within 30 minutes of drinking a caffeinated drinks.
If your blood pressure increases by 5 to 15 mm of Hg, you may be sensitive to
the blood pressure increase effects of caffeine. Consult to your physician about
the effects of caffeine on your blood pressure and further action.
8. Reduce
Stress
Excessive stress can contribute to high blood
pressure (hypertension). More research is needed to determine the actual effects
of chronic stress on blood pressure increase. Occasional stress situation also may
contribute to high blood pressure (hypertension) if you react to stress by having
unhealthy food, drinking alcohol, smoking or some medicines.
Take some time and observe about what causes you to
feel stressed, such as work, family, food, finances or illness. Once you know
what is causing your stress, consider how you can eliminate or reduce that stress
factor.
If you cannot eliminate all of your stress factors,
you can at least cope with them in other way.
Try to change your expectations and related things. For
example, plan your day activities and focus on priorities rather than
completing each one. Avoid trying to do too much at a time and learn to say no.
Understand there are some things you cannot change or control, but you can
focus on how you react to that things.
Focus on things you can control and make plans to
resolve them. If you are having stress at work, try talking to your
superior. If you are having a clash with your kids or spouse, take steps to solve
it.
Avoid stress causes. For example, if pick hour
traffic on the office way causes stress, try leaving earlier, or travel by
public transportation. Avoid individual who cause you stress if possible.
Spend time to relax and to do activities you enjoy.
9. Monitor
Blood Pressure:
Blood pressure Home monitoring can help you keep control
on your blood pressure, make assure your lifestyle changes are working, and
alert you and your physician to potential health problems. Blood pressure
monitors are widely available and without a prescription. Consult to your
physician about blood pressure monitoring at home before you get started.
Regular visits to physician are also key to
controlling your high blood pressure (hypertension). If your blood pressure is
in controlled condition, check with your physician about how often you need to
check it. Your physician may suggest checking it daily or less often. If you
are making any changes in your medications or other treatments, your physician
may suggest you to check your blood pressure starting two weeks after treatment
changes and a week before your next appointment.
10. Get
Family and Friend Support
Supportive family and friends can help to progress
your health. They may motivate you to take care of yourself, drive you to the physician
or get on an exercise program with you to keep your blood pressure controlled.
If you feel you need support beyond your family and
friends, you can joining a support group. This can put you in touch with people
who can give you an emotional or morale boost and who can offer practical tips
to handle your condition.
11.
Meditation or Deep Breathing
Meditation and deep breathing could also fall under
"stress reduction techniques.
Both meditation and deep breathing are believe to
activate the parasympathetic nervous system. This system is involved when the
body relaxes, slowing the heart rate and reducing blood pressure.
There is quite a small research in this area, the
studies showing that different types of meditation appear to have advantage for
reducing blood pressure.
Deep breathing techniques can also be equally effective.
Home Remedies for High Blood Pressure (Hypertension):
1. A
Ginger-Cardamom Tea
A significant reduction in high blood pressure
(hypertension) observed when having ginger and cinnamon tea, both are warming
spices that improve circulation, you can make a nice ginger cardamom tea to
help your heart get healthy.
2. Eating
Watermelon in the Morning
Every morning, be realistic to watermelon. Many
times watermelon is viewed as a strict summer fruit, or for seed spitting
contests and barbecues, but it can also help control high blood pressure
(hypertension).
Watermelon contains a compound called citrulline.
Once it enters the body it get converted to L-arginine, which is the precursor
to nitric oxide. Nitric-oxide in the body relaxes the blood vessels,
which causes your blood pressure to decrease. It is great natural remedy to
enjoy.
3. Nuts
Pistachio nuts, out among other nuts, seem to have
the strongest effect on controlling high blood pressure (hypertension) in
adults.
4. Cat’s
Claw
Cat’s claw is a widespread herb in China, South
America, and Central America. It is extensively used in China for the treatment
of high blood pressure. Cat’s claw lowers high blood pressure (hypertension) by
bringing vasodilation. Dilated blood vessels allowing the blood to flow
more simply. It also acts as a mild diuretic and cleans the body of harmful
excess fluid.
5. Onions
Onions have a powerful antioxidant called quercetin.
Quercetin helps lower high blood pressure but also helps treat chest pain,
angina, and also drops the risk of stroke and heart attack. The secret to receiving
as much of this enzyme is eating the onions raw or lightly cooked.
6.
Vitamin D
Vitamin-d, the sunlight vitamin, is proven to reduce
high blood pressure. Since people are spending less time outdoors people are vitamin-d
deficient.
8.
Hibiscus Tea
Who have three cups of a hibiscus tea daily lowered
systolic blood pressure by 7 points in one and half month on average.
The phytochemicals in hibiscus are probably accountable
for the large reduction in high blood pressure (hypertension).
9. Celery
Seed Extract
3nB, a element found in Celery seeds, appears to
help lower high blood pressure (hypertension) by acting both as a diuretic and
vasodilator, as well as working in a similar manner to drugs known as
calcium-channel blockers. This effect may rise the elasticity of the blood
vessels and thus lead to lower high blood pressure (hypertension). In addition,
3nB appears to have some effect on areas and systems of the brain that regulate
vascular resistance.
10.
Beetroot Juice
Beetroot juice is a dominant medicine when it comes
to lowering a high blood pressure (hypertension). Some of its properties relate
to the minerals it contains, such as potassium and magnesium, but its exact
pharmacological action is due to a high content of nitrates.
When you sip up beetroot juice, these nitrates are quickly
converted into nitrites by bacteria (Veillonella and Actinomyces species) that
live on the surface of your tongue, and which are also present in saliva.
The nitrites are absorbed into blood circulation,
where nitrites are used to make a gas called nitric oxide (NO). Nitric oxide is
a cell-signaling molecule which has a dominant relaxing effect on small muscle
fibers in blood vessel linings. This causes the blood vessels to dilate so that
blood pressure falls.
11.
Pomegranate Juice
Pomegranates are full of natural ACE
inhibitors which stop those enzymes from doing damage to your circulation
system. The juice of pomegranate acts as the medications for high blood
pressure, but it tastes quite a bit sweeter.
Pomegranate juice is an interesting way to lower
high blood pressure (hypertension). But if it is too tart for your taste,
consider addition of it to another drink
12.
Arjuna
Arjuna bark (Terminalia arjuna) is well-known
in Ayurveda medicine, where the thick, red bark is the most extensively used
herbal cardiac medicine. Modern physicians are also using Arjuna for coronary
artery disease, heart failure, high cholesterol and high blood pressure
(hypertension).
This herb is also effective an antioxidant as vitamin E and that
it reduced cholesterol in the human subjects quite considerably. Considering
its benefit for cholesterol, it is not surprising that it lowers high blood
pressure;
.
13.
Flaxseed
Flaxseed lowers blood pressure in hypertensive
patients. It is a great home remedy for hypertension.
14. Dark
Chocolate
Good news for chocolate lovers: Eating a small square of dark chocolate
daily can support to lower blood pressure for people with hypertension. It has heart-healthy
benefits of flavonoids, compounds in unsweetened chocolate that cause dilation
of the blood vessels.
15. Eat
calcium-rich foods
People with low calcium consumption
often have high blood pressure.
While calcium supplements have not been conclusively
shown to lower blood pressure,
In addition to dairy, you can gain calcium from
collard greens and other leafy greens, beans, sardines and tofu. Here is
a complete list.
16. Eat
berries
They are also packed with polyphenols, which is
natural plant compounds that are good for your heart.
Those consuming berries and polyphenol-rich
foods experienced better markers of heart disease risk.
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