High blood pressure, today, affects a large proportion of the world’s population. It is one of the leading risk factors for heart diseases and strokes. The sedentary lifestyle has put a lot of people at risk of getting high blood pressure and the only way to control it without any medication is to make a decision towards a healthy lifestyle.
What is Blood Pressure?
Our heart pumps blood into the blood vessels, which then carry the blood throughout our body. The force or pressure of blood circulation against the walls of blood vessels is measured as blood pressure.
What is Normal BP Range?
Blood pressure is measured in millimetres of mercury (mm Hg). It is given as two figures:
- Systolic pressure – pressure when heart pushes blood out
- Diastolic pressure – pressure when heart rests between beats
General guide:
- Normal BP range – between 90/60 mm Hg and 120/80 mm Hg
- High BP range – 140/90 mm Hg or higher
- Low blood pressure – 90/60 mm Hg or lower
What Causes High Blood Pressure?
High blood pressure, otherwise known as hypertension, is a common yet a threatening health condition where the force of blood circulation increases rapidly and impairs the walls of the blood vessels.
Factors such as smoking, increased alcohol consumption, excessive salt intake, lack of physical activity, chronic stress, thyroid disorders and chronic kidney ailments contributes to hypertension.
Natural Ways to Lower Blood Pressure
Eat Healthy
Several researches has shown that there are a good number of foods which can lower blood pressure. Adding these foods to your diet may benefit your health in the long run.
Foods that may help lowering blood pressure include:
- Fruits, like kiwi and oranges
- Vegetables, such as beets and green leafy vegetables
- Nuts, for instance pistachios and walnuts
- Oily fish, such as mackerel
- Spices, for instance cinnamon
Limit Salt Intake
A small amount (2,300 mg or less per day and 1,500 mg or less for most adults) of sodium is considered healthy for the body, however consuming more than the necessary amount can trigger blood pressure. Reducing sodium in the diet even by a small extent can help improve heart health and lower blood pressure by about 5 to 6 mm Hg.
Ways to reduce sodium in your diet:
- Always look for food and beverage alternatives with low amount of sodium.
- Reduce the consumption of processed foods as lot of sodium is added during processing.
- Don’t add extra salt, instead use herbs or spices to add flavour.
- Avoid eating outside food, cook instead as it lets you control your sodium intake.
Maintain a Healthy Body Weight
To control blood pressure and reduce the risk of various health complications, it is important to maintain a healthy body weight.
Through your Body Mass Index (BMI), you can find out whether your body weight is healthy according to your height. It provides you information about the category your current bodyweight falls under – underweight, healthy, overweight or obese, based on which you can take the necessary action.
Exercise Regularly
Exercising for a minimum of 30 minutes a day can do wonders to your overall health. Regular exercising improves heart’s health and reduces the risk of hypertension.
Workouts such as yoga, brisk walking, cycling, swimming and strength training help control blood pressure.
Reduce Alcohol Intake and Quit Smoking
High alcohol intake increases blood pressure by several points and it also reduces the effectiveness of medications. Limiting your alcohol intake helps you control blood pressure. For women, one drink a day and for men, two drinks a day can lower blood pressure by 4 mm Hg.
Much like drinking, smoking leads to high blood pressure causing the arteries to clog which can increase the risk of a heart attack or stroke. Choosing to quit smoking is the most important lifestyle change which protects your long-term health.
Get Quality Sleep
Poor sleep quality contributes to high blood pressure. Getting a good night’s sleep, between six to eight hours is crucial to control blood pressure. Adopt these simple tips to better sleep:
- Maintain a sleep schedule – sleep and wake up at the same time each day.
- Keep your sleeping space cool, quiet and dark.
- Avoid screen time at least one hour before bedtime.
- Limit your nap time or completely avoid napping.
Learn to Manage Stress
Stress leads to the vasoconstriction, which reduces the space inside the blood vessels and simultaneously increases the blood flow, raising blood pressure. Learning to manage stress in a healthy manner helps in keeping your blood pressure normal. Practicing mind-body exercises such as yoga or meditation can help with stress. Taking out time for yourself to do anything that calms your nerves or simply doing nothing will help lower stress levels.
