High blood pressure, a silent killer, occurs when the systolic pressure over the diastolic pressure consistently goes up to 140/90 mm Hg or higher.Untreated, high blood pressure generally leads to strokes, heart attack, brain or eye injury and kidney failure. Hence, one must take steps to keep blood pressure under control.Getting diagnosed with such high blood pressure sets an alarm to cure it effectively and what, if this all can be normalized without popping up any pills.
Ways to Cure High Blood Pressure
Losing All Extra Weight And Controlling The Waistline
Blood pressure increase is directly connected to weight increase and hence, the foremost step is to lose weight to lower the blood pressure. For even those who are already on medications, weight loss helps by making drugs more effective.Fat deposition around the waist even puts up a bigger risk for high blood pressure. In general, men are considered to be at risk, if waist measurements go beyond 40 inches (102 cm) and women at risk, when it goes beyond 35 inches (89 cm).
Regular Physical Activity
Physical activity of 30 to 60 minutes on regular basis can lower the blood pressure substantially. For those who do not have active routine, exercise routine needs to be followed, in consultation with the doctor. Those with prehypertension (120/80 – 139/89), exercise comes as saviour and helps in avoiding full fledge hypertension.Moderate activity of walking or simple strength exercises for 10 min, at a time, on regular intervals can bring remarkable results. Never try squeezing all exercises on few specific days and show inactivity on other days. Sudden flow of huge activity could be more risky than healthy.
Develop a DASH Diet
Eating plan of a diet rich in fruits, vegetables, whole grains and dairy products with low fat, and foods with low cholesterol and saturated fat is called as DASH (dietary Approaches to Stop Hypertension) diet. It helps to bring down the blood pressure less by up to 14 mm Hg.Monitor your eating habits over a week; consider increasing potassium in diet as it reduces the harmful effects of sodium on blood pressure. Stick lifelong to your healthy DASH diet, even when out to dine or party. If you follow it properly, then occasionally do indulge in foods of your choice, even if they are out of DASH diet menu.
Limit sodium intake to 1,500 mg or less in a day. Track your salt intake and avoid even a pinch of salt to salads or chats. Choose low sodium alternatives of foods and drinks that you buy.Eat less of processed foods like bacon, potato chips, frozen or ready to cook meals. If it is not possible, doing it drastically, then cut down sodium gradually in the diet, eventually, the palate gets adjusted with lesser sodium taste.
Cut Off the Alcohol Intake and Quit Smoking
Drinking alcohol in higher amounts not only increases the blood pressure, but also reduces the efficacy of medications consumed for blood pressure control.Nicotine in tobacco raises the blood pressure by 10 mm Hg or even more, for up to an hour after use. Continuous usage will keep the blood pressure at high levels throughout. Indulging in second hand smoking puts at greater risk both for high blood pressure and heart disease.
Maintain Stress Free Environment
Stress and anxiety beyond certain level had deleterious effects on health as it elevates the blood pressure. Help yourself with deep breathing exercises, yoga and meditation to counter stress.Monitor your blood pressure regularly and keep visiting the doctor for routine health checkups.