High blood pressure is a common disease that has no symptoms but it puts you at risk of heart disease and stroke.
It is refered to as the ‘silent killer’ since it has no symptoms.
Blood pressure is measured by mercury in millimeters (mm Hg).
The measurement involves two numbers:
Systolic pressure: The pressure that your heart pumps blood through the arteries.
Diastolic pressure: The pressure of blood in your arteries in beats when your heart is relaxing.
In conclusion, your blood pressure is determined by the rate at which your heart is pumping blood and the resistance of the blood flow in the arteries. If your arteries are narrow, you will experience blood pressure.
The best part is that you can reduce your blood pressure without using any medication.
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Tips that may help reduce high blood pressure
- Reduce sugar and refined carbohydrates intake
Studies have shown that fructose increases blood pressure more than salt.
People who consumed low carb and low fat foods during the studies lowered their blood presure.
2. Exercise regularly
Regular activities and exercise strengthens your heart leading to less effort when pumping blood and less pressure on your arteries.
3. Avoid processed foods
Cut down the intake of processed food since they are high in sugar, salt and refined carbohydrates. They are linked with increased blood pressure.
4. Lose weight if you are overweight
Research has proven that blood pressure may decrease for overweight people who lose weight.
A weight loss diet plan can also contribute to low blood pressure.
5. Eat more potassium and less sodium
Potassium has the ability to lessen the effect of salt in your body and eases tension in your blood vessels. Foods that are high in potassium include fruits, fish and vegetables among others.
Note that high potasium intake is not advisable to people with kidney problems, so you have to contact your doctor.
6. Avoid smoking
Smoking is known to increase you blood pressure and heart rate temporary, making it a bad habit for people with high blood pressure.
Additionally, the long term use of tobacco leads to hardened arteries, inflammation, damaged artery walls, and narrow arteries which triggers high blood pressure. Second hand smokers are affected too.
7. Eat dark chocolate
Research has shown that the flavonoids and cocoa found in chocolates help lower your blood pressure by widening your blood vessels.
8. Reduce caffeine intake
Though caffeine intake raises your blood pressure temporary, it can cause the blood pressure to raise even higher for people who already have high blood pressure.
9. Reduce stress
We all live in a world that is full of events that can cause stress in our lives. These include family issues, national and international politics and workplace demands.
You have to find a way to reduce the stress since it may lead to high blood pressure and even other health problems.
10. Take enough rest and sleep
You have to try and set a regular sleeping time schedule since your blood pressure lowers when you are asleep. Lack of enough sleep may affect your blood pressure
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