6 Ways to Reduce Hypertension Naturally.
Hypertension is a chronic condition that can lead to serious health complications. It doesn't just happen overnight, but it can take years before the side effects are detected. If left untreated, hypertension may lead to heart disease, stroke, kidney failure, and heart failure. Unfortunately, there is no cure for high blood pressure. But there are some things you can do to reduce your risk of developing hypertension or to control it if you already have it. Here are 6 ways you can reduce hypertension naturally.
Maintain a healthy weight
Hypertension can be caused by extra weight, so it's important to maintain a healthy weight. Excess pounds increase the workload on your heart and can lead to high blood pressure.
There are many reasons why it's difficult to maintain a healthy weight. It takes time and effort to eat right and exercise regularly. But it is possible with the help of some lifestyle changes.
Start by figuring out how much you weigh—and aim for this number or less. Then track what you eat by logging your meals in an app like MyFitnessPal or Lose It!. You can also use these apps to stay accountable by getting reminders about when you should exercise each day, like after every meal or after your favorite TV show ends.
You can't change everything overnight, but start small! Start walking more often if you live close to work or school, try cooking two meals at home per week instead of eating out, or put your phone away while eating dinner with family members—these are all great ways to cut back on unhealthy habits and take control of your health!
Reduce alcohol consumption
One of the easiest ways to lower your risk of developing high blood pressure is to reduce your alcohol consumption. Between the calories and the extra stress, alcohol will increase your blood pressure.
If you want to have a drink, try having just one glass instead of two or more. You may be surprised to find that going from 1-2 drinks a day to 1 drink a day can make a big difference in reducing your blood pressure.
Exercise regularly
Exercise is one of the best ways to reduce hypertension, or at least keep it under control. You can get the benefits by doing aerobic exercise for at least 20 minutes 3-5 times per week. Even if you don't have time to do that, there are other simple exercises you can do.
Exercising on a regular basis not only reduces high blood pressure risk but also has other health benefits. It helps in weight management, improves mood and sleep habits, and can lower your risk of developing heart disease and diabetes.
Manage stress
Stress can raise your blood pressure and cause other health problems. But you don't have to let it affect you! It's important that you try to manage your stress as best as possible.
One of the best ways to reduce your stress is by exercising on a regular basis. Exercise not only boosts your mood, but it can also help lower high blood pressure levels. It doesn't take much, either! 30 minutes of brisk walking 5 days a week is enough to make a significant difference in your stress levels and heart health.
Another way to reduce stress is by eating a healthy diet rich in omega-3 fatty acids, fibre, and minerals like potassium and magnesium. If you're stressed out or anxious, these nutrients can help calm you down.
Apart from eating a healthy diet, it's also important that you get enough sleep every night. When you're well rested, this can improve your mood and lower your blood pressure level.
Quit smoking
Smoking is one of the worst things you can do to your body. It's not just bad for your lungs, it also leads to high blood pressure. If you want to reduce your risk of hypertension or control it if you already have it, quit smoking.
A study found that people who smoked cigarettes for over 30 years had a 23% higher chance of developing hypertension than those who didn't smoke at all. The more cigarettes smoked, the higher the risk of developing high blood pressure.
Smokers with chronic kidney disease and uncontrolled hypertension are at greater risk of cardiovascular complications and death than those without any history of smoking and uncontrolled hypertension. They're 3 times more likely to die from their condition than people with no history of smoking and uncontrolled hypertension.
If you're trying to reduce your risk of developing hypertension, quitting today could make a huge difference in your health!
Eat more potassium-rich foods.
One of the first steps to preventing hypertension is to eat a diet high in potassium. This mineral balances out your sodium levels, which can cause blood pressure spikes. Potassium-rich foods include avocados, oranges, bananas grapes, tomato sauce, potatoes, sweet potatoes, spinach, broccoli, beans, peas, lentils and other vegetables.
You should also avoid eating too much salt. It's important to keep your sodium intake below 2g per day for people with or without hypertension.