The following tips will help you to control your high blood pressure naturally.
Lose extra pounds
If you are overweight or obese, probably you already have high blood pressure. Blood pressure often increases along with your weight. If you are overweight, it may cause breathing problems and that alone can increase your blood pressure. Weight loss is a very effective method of controlling your blood pressure. If you can simply lose 4.5 kg of weight, you'll be able to reduce your blood pressure.
You should also keep your waistline in check. If it is growing too big, you are likely to have high blood pressure. If you carry too much weight around your waist that increases the possibility of high blood pressure and so it is important that you check your waistline. In case of men, waistline more than 40 inches means they are at risk of high blood pressure. In case of women the waist measurement should be below 35 inches.
A healthy diet
A healthy diet is very much important because your physical condition depend a lot on what you eat. The same way your blood pressure levels will also depend a lot on the foods that you consume. It's very important to eat a healthy diet that is rich in whole grains, fruits, vegetables and low-fat dairy products. You will need to reduce the amount of food that contains high levels of saturated fat and cholesterol. Following such a diet can use your blood pressure by up to 14 mm Hg. It is well known as the Dietary Approaches to Stop Hypertension (DASH) diet.
Keeping a food diary will help you to find out what you are consuming regularly. It will be easier than to make some necessary changes because you'll be able to find out your true eating habits. It will also help you to find out how much, what and when you are eating.
Increasing potassium consumption will reduce the effect of sodium on blood pressure. The best source of that I fruits and vegetables. Your doctor will be able to help you to understand how much potassium you need. Making a habit of reading the food levels will help you to eat healthy and keep doing that without any problem.
This is a very well-known and effective measure to control your blood pressure naturally. You need at least 30 minutes of physical exercise every day to keep your heart healthy and to ensure that you do not suffer from high blood pressure. Consistency is very important in exercising because if you stop doing it, your blood pressure will rise again. If you have slight high blood pressure or pre-hypertension, it is possible to stop it from developing into hypertension by simply exercising regularly. The best exercises for reducing blood pressure are walking, jogging, cycling, swimming or dancing. If you are into strength training, that will also help you by reducing your blood pressure.
Reduce sodium consumption
It is very important for you to reduce sodium consumption if you want to reduce your high blood pressure. It is possible to reduce your blood pressure by 2 to 8 mm Hg by changing the amount of sodium you are consuming. It is important for you to reduce sodium to a level less than 2300 mg a day. However, African-Americans, people of age 51 or older, people diagnosed with high blood pressure, chronic kidney disease or diabetes should consume only 1500 mg of sodium everyday.
It will be easier for you to reduce sodium consumption by reading the food levels, eating less processed foods and reducing the amount of salt in different dishes.