Tips to remember for reducing Blood Pressure
Blood pressure is the force of blood against the walls of arteries. Blood pressure rises and falls throughout the day. When blood pressure stays elevated over time, it’s called high blood pressure. The medical term for high blood pressure is hypertension. High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis.
- Salt shoots your BP so reduce your salt intake and you’ll see a clear difference in your BP levels. It has been observed that most of the salt comes from processed food we eat, so avoid these items and eat as much fresh as you can. Cook for yourself and if you plan to eat out inform the waiter at the restaurant to use less salt.
- Aim for a healthy weight. If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure.
- Increase your physical activity. Do at least 30 minutes of moderate activity, such as walking, most days of the week. You can do 30 minutes in three 10-minute segments.
- Too much of sodium is unhealthy for your body, especially if you have high blood pressure. Simple changes to your food routine are enough to bring down the sodium intake. Increasing your potassium intake will help to suppress the effects of sodium on blood pressure.
- Even one or two cups of fresh ground coffee can raise blood pressure into the unhealthy Stage 1 level. If a person already has Stage 1 Hypertension, coffee usually complicates the problem even further. Caffeine is a stimulant. This causes the heart to beat faster. When the heart beats faster, the blood pressure raises. If you are a person who drinks a lot of caffeine, you may need to taper yourself off of the caffeine to prevent withdrawal symptoms such as headaches.
- The best foods to eat a person with High Blood pressure are unsalted rice cakes, nuts mixed with raisins, graham crackers, fat-free and low-fat yogurt and frozen yogurt, popcorn with no salt or butter added, raw vegetables etc. these foods can help a lot to reduce the blood pressure.
- Garlic is an ingredient which many of us use in cooking everyday without giving its health benefits much thought. It is however extremely successful to reduce blood pressure. It works by reducing the risk of developing atherosclerosis there by reducing the risk of strokes and heart attacks. It also helps the blood to maintain the correct viscosity and keeps the circulatory system healthy.
- High blood pressure is widely attributed to increased stress and anxiety levels which many of us are placed under in our daily lives. An herb called Valerian is a proven remedy which can help in cases of this nature. Valerian calms the nerves and there by helps to reduce the heart rate and quells the feeling of anxiousness. All this put together helps reduce blood pressure. Available in many forms this remedy can be taken as a tea or the more conventional capsule.
- If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk of other medical problems.High blood pressure (hypertension) is called the “silent killer” for good reason. It has no symptoms, but it’s a major risk for heart disease and stroke. And these are the leading causes of death in the United States
Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries are, the higher your blood pressure.
Blood pressure that’s less than 120/80 mmHg is considered normal. Blood pressure that’s 140/90 mmHg or more is considered high. If your numbers are above normal but under 140/90 mmHg, you fall into the category of what’s called prehypertension. This means that you’re at risk for high blood pressure.
Cutting back on salt and increasing your potassium intake can lower your blood pressure (13).
Potassium is a double winner: It lessens the effect of salt in your system, and also eases tension in your blood vessels.
It’s easy to increase your intake of potassium — so many foods are naturally high in potassium. Here are a few:
dairy foods (milk, yogurt)
fruits (bananas, apricots, oranges)
vegetables (sweet potato, potato, tomato, greens, spinach)
Note that individuals respond to salt differently. Some people are salt-sensitive: A higher salt intake increases their blood pressure. Others are salt-insensitive. They can have a high salt intake, and excrete it in their urine without raising their blood pressure.
Eating a diet that 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 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
- Use spices and herbs instead of salt to season the food you prepare at home.