How is high blood pressure Caused?
High blood pressure, Hypertension or the silent killer as some of you may know it is simply having a blood pressure level that is above normal. This occurs whenever your heart has to force to pump blood throughout the different parts of the body. The sad reality is that there are no early stage symptoms and most persons are unaware that their blood pressure is too high until diagnosed with a severe condition as a result. It is important to test your blood pressure levels weekly or daily if you suffer from hypertension to keep your blood pressure levels under control. Try limiting your intake of sodium rich foods while boosting your consumption of fresh fruits and vegetables along with regularly exercising.
Having a high blood pressure can have severe impacts on your general health and well-being likewise increasing your chances of developing chronic diseases such as:
Kidney failure and more.
The major impacts include:
10 Tips how to reduce your blood pressure:
1) Exercise regularly:If you’re already diagnosed with having a high blood pressure, jumping into exercising will not be your best option. Try yoga or some light to moderate walking before jumping into any exercise program. Consulting with your healthcare professional would be best or your physician. However if you’re in the early stages of having a high blood pressure or seeking to reduce your risks of getting high blood pressure; exercising frequently will help keep your blood pressure levels controlled.
2) Reduce sodium intake:
Sodium or Salt can be consumed in large amounts if you do not monitor the foods you consume. Manufactured or processed foods are typically the highest in sodium counts which escalates your blood pressure levels. Generally most people consume sodium and salts in large amounts without even realizing. These are evident in cooking meals and snacks eaten regularly. To effectively reduce your sodium intake look at the nutrition facts on the labels of the foods you purchase.
3) Lose extra weight:
Excess body weight can have severe impacts on your general health and lead to obesity, diabetes and many other diseases. This extra body weight also increases the amount of work your heart has to perform to keep blood circulating throughout the body. If you’re obese or overweight, begin a workout routine or start cutting back on sugary foods and high carb diets. Generally, sugary foods and high carb diets are mostly responsible to excess body weight. Try one of our top 10 weight loss supplements along with your exercise routines to get more amazing results.
4) Limit eating out:
If you suffer from high blood pressure or seeking to keep your blood pressure levels under control, avoid eating out at restaurants and bars. Unless it’s a vegetable, wheat or fruit menu; avoid going for food options which require salts. At restaurants, the chefs or cooks may use a variety of different sodium rich products to prepare the meal which may cause your blood pressure to escalate easily. Therefore if you suffer from hypertension, avoid eating out.
5) Limit alcohol intake:
If you’re diagnosed with a high blood pressure, it is very important that you avoid or limit your alcohol intake. Frequent alcohol consumption and excessively drinking (binge drinking) can lead to long term detrimental impacts. The American Heart Association recommends no more than 2 drinks per day for men and no more than 1 drink per day for women[i]. Excessively drinking frequently may cause your blood pressure levels to stay high for a very long time. The National Center for Biotechnology Information (NCBI) makes it clear by stating, “The increase in blood pressure is approximately 1 mmHg for each 10 g alcohol consumed and is largely reversible within 2-4 weeks of abstinence or a substantial reduction in alcohol intake.” [ii]
6) Lower cholesterol intake
Foods high in bad cholesterol LDL can have a negative impact on your blood pressure levels. Whenever you consume large amounts of cholesterol rich foods; they circulate in the blood, which leads to the building up of a thick layer in the arteries leading to the heart and brain[iii]. Frequent consumption of foods high in cholesterol may ultimately lead to clogged arteries and blood clots which may contribute to high blood pressure, heart attack or stroke.
7) Practice Healthy Eating
Increase your intake of potassium rich foods, such as bananas, tomatoes and whole wheat. Dark chocolate has been known to be effective yet results aren’t guaranteed. Chocolates are typically high in sugar, which may increase insulin in the blood ultimately leading to an increased blood pressure. Salmon, watermelon, kiwi, lettuce and other healthy fruits are the best diet options when coping with hypertension. Whenever preparing your diet always limit or refrain from using salt or sodium rich seasoning or food choices.
8) Monitor your blood pressure levels
If you’re already diagnosed with having a high blood pressure, it is important that you monitor your blood pressure regularly. It is important that you monitor your blood pressure levels frequently to prevent the possibilities of going too high or falling too low.
9) Take up yoga and meditation
Yoga is very great for relaxing the body, and connecting the mind and soul together. It is highly recommended for people who suffer from a high blood pressure. Yoga classes offer many health benefits to include:
calming the nerves,
slowing down the heart rate
Increasing oxygen intake.
Reducing stress and more
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10) Reduce stress
Stress whether psychologically or physically induced can have a very negative impact on the body. This may lead to weight gain, blood pressure increased, weight loss or visible signs of aging. Unfortunately the brain doesn’t cope with stress and sends out the signals throughout the body which impacts your appearance and functionality. Whenever you’re feeling stressed out, the body releases stress hormones into the blood which increases the flow of glucose into the blood. This causes both your blood pressure and blood sugar levels to elevate.
Take home Tip:
If you’re suffering from hypertension, these 10 healthy and natural tips should be able to help lower or reduce the risk of you getting a high blood pressure. Pay keen attention to the different foods and seasonings you frequently use likewise the nutrition facts of the different foods you eat. This mainly applies to processed or manufactured foods. Most importantly, limit or avoid using salt whenever cooking but rather substitute for fresh herbs and spics.