How to Lower Blood Pressure 13 effective Ways to Lower the High Blood Pressure
Blood is one of the major constituents in our body. On an average, the human body is full of 5 to 7 liter of blood. It is the one who transports oxygen to various parts of our body. This fact can make you understand how much weight blood does hold. While we can’t ignore the importance of blood, any irregularity or aliment related to it leads to a health danger to a person.
In a recent study, high blood pressure is a chief reason for a good number of health ailments. Deaths triggered by high blood pressure are on rising across the globe. With each passing day, people are facing some or other health-related issues which have an irregularity in blood pressure as its root cause. It is a silent killer.
In recent times, it has drawn the attention of experts owing to the harm that it can cause to a person. So, what is blood pressure and how it affects the human race? This article will enlighten you about all the minute details of this subject matter. Let’s have a look.
What is blood pressure?
Before making any further move, let’s have an insight of all the facts related to blood pressure. The first and foremost that we need to know is “What is Blood Pressure?” .This can be put in plain words by the following illustration. Your heart beats around the clock, and with each beat, it impels blood in your body in order to supply essential oxygen to each part of the body.
While the blood makes a move inside your body, it puts a small quantity of pressure on the sides of the blood vessels. The intensity with which the pressure is applied is termed as “Blood Pressure”. If your blood pressure is on the higher side, it puts added strain on your arteries and heart as well.The high blood pressure may lead to heart attacks and strokes in long run. If your blood pressure is too low, then it won’t be able to pump the desired amount of blood that may lead to weakness or fatigue. So, maintaining a healthy and normal blood pressure is of great importance.
What is the normal range of blood pressure?
Have you ever noticed the blood pressure measurements in any of your reports? Do you know what does it depicts? Not, yet. Read this.
Basically, Blood pressure gets its measurements in ‘millimeters of mercury’ (mmHg) and is put in writing as two numbers. For example, if your reports show a reading 130/90mmHg, it implies that your blood pressure is ‘130 over 90’. Now, the first number i.e. 130 signify as “Systolic Blood Pressure”. It shows the peak level of your blood pressure. The other number i.e. 90 indicates the “Diastolic Blood Pressure”, and it denotes the lowest level of your blood pressure. Now, the next question is “What is the range of normal blood pressure?”.
Suggestively, a healthy person should have blood pressure less than 120 and more than 80(120/80). This level of blood pressure ensures us about our well-being and low risk of any heart-related ailments.
What health hazards does high blood pressure do possess?
High blood pressure is one of the leading death causes across the globe. A high reading of your blood pressure denotes that your heart and blood vessels are facing a high amount of pressure. That further leads to damage to them. Apart from this, the high blood pressure does possess a certain number of health hazards that can be explained as:
A high Blood pressure means weak heart- High blood pressure reading directly implies that your heart and blood vessels are experiencing strain of high amount. This tends to makes them fragile and feeble.
A heart with weak and fragile blood vessel is more prone to heart attacks, heart failure, and strokes. An improper functioning of your heart may lead to numerous other health issues such as dementia, kidney disorder, and peripheral arterial disease that affect your legs. The heart disorder that a high blood pressure cause can elucidate as:
• Coronary artery disease– In this disorder the arteries that supply blood to your heart muscle gets distressed. It narrowed the arteries resulting in an improper blood flow. A broken up blood flow inside the body trigger chest pain, heart attack and irregularity in the rhythm of the heart.
• Enlarged left heart– With a high blood pressure, your heart has to work a little harder to pump the blood. This triggers the left ventricle to condense or stiffen. These changes put a ceiling on the ventricle’s capability to pump blood to your body. It further leads to a high risk for heart attack, heart failure, and unexpected cardiac death.
Impairment to your arteries– Arteries is the one who carries the blood into your body. So, a proper functioning of it is of the essence. High blood pressure acts as a hindrance in its mechanism as it increases the pressure of blood flowing via your arteries. It, further, spoils the inner lining of your healthy arteries. If your arteries have to face high blood pressure for a longer period then it makes them lose their elasticity.
Effect on the brain– Just like heart, your brain is also a crucial and essential body part. It is the one who controls and commands all the actions. Any damage to the brain may leave you in the vegetative state. High blood pressure is a potential threat to your brain. It affects your brain in various ways. Some are explained below.
• Transient ischemic attack (TIA) – At times, it is also recognized as a ministroke. It is basically a momentary disruption of blood supply to your brain. It’s often caused by atherosclerosis or a blood clot — both of which can arise from high blood pressure.
• Stroke– It is the most common form of damage to your brain that a high blood pressure causes. A stroke takes place when part of your brain is deprived of oxygen and nutrients, causing brain cells to die. Unmanaged high blood pressure may show the way to stroke by damaging and weakening your brain’s blood vessels, causing them to narrow, rupture or leak.
Damage to your kidneys– As we have already discussed that a high blood pressure is the root cause of a good deal of health-related issues and affects almost every part of the body, kidneys are also a victim of this silent killer. The chief function of kidneys in your body is to filter excess fluid and waste from your body. To perform this process efficiently, healthy blood vessels are of the essence. High blood pressure can injure both the blood vessels in and be leading to your kidneys, causing several types of kidney disease.
13 effective ways to lower the high blood pressure-
Here is the list of foremost 10 effective ways to lower down your blood pressure. By doing this, you are a making in the direction of a healthy living. You need not to pop- up those expensive drugs and medicine to achieve this. It can be achieved by means of few lifestyle changes. So, follow these tips and have a healthy heart and healthy you.
1. Be super active and shake a leg
Exercise is the best medicine for any type of health issue. This 20-25 minute activity has all the ability to bestow you with a healthy heart and longevity. Worldwide researchers have confirmed that the person who does perform any kind of physical activity and exercise was able to reduce the blood pressure by an average by 3.9 percent systolic to 4.5 percent diastolic. This statistic is more than enough to give an insight of the power of the exercise.
So, get up and shake a leg on daily basis. You need not do the strict workout or go the gym for that. Any form of activity that sweats you out and increases your heartbeat is good enough. You can ride a cycle; go for a jogging, play a sport of any kind even washing your own car will also do the job perfectly. Just do it every day, without fail, for at least 20 to 30 minutes, and it will do wonders to you.
2. Maintain a healthy weight
Keep an eye on your weight. If you’re overweight, it makes you are more prone to high blood pressure. Not only this, extra weight triggers others health issues such as diabetics, thyroid, and organ failure. So, always keep a check on your weight and cut down on the calories whenever it is required.
3. Reduce the sugar and refined carbohydrate intake
High intake of sugar and carbohydrates increase the risk of high blood pressure. So, cut down the intakes of these two. Replace your normal sugar with jaggery. It is a natural substitute for synthetic sugar and the rich source of iron as well. Simultaneously, trim down the consumption of refined carbohydrates. These small changes make big differences.
4. Munch on less sodium, more potassium
Cutting down on salt and increasing your potassium intake can bring down your blood pressure.
Furthermore, enhance the intake of Potassium as it lessens the consequences of salt in your system, and also take the pressure of tension in your blood vessels. You can increase the potassium intake by consuming dairy foods, fish, fruits such as banana, apricots, and oranges, and vegetables like sweet potato, potato, tomato, greens and spinach as they are the rich source of potassium.
5. Put a cap on processed food
Processed foods are high in salt. Food items such as deli meats, canned soup, pizza, chips, and other packed snacks are the one which contains high salt. Don’t be fooled by the label. It is just an illusion. “Low Fat” label means high in salt and sugar.
6. Reduce excess stress
Stress in the silent killer. We live in the stressful era where every single thing needs ample amount of attention. This situation leads to the stress. The stress further gave rise to a good number of health-related issues and high blood pressure is out of them. One should find effective ways to reduce the stress that will lend a hand to maintain a normal blood. You can do any activity that has a smoothing and relaxing effect on you.
You can go for a walk, watch a movie, laugh a little louder, listen to the movie or anything else that relieves the stress is what you wanted to do. Deep breathing is also one of the most effective ways to release the stress. Acupuncture therapy is also fruitful when we talk about the effective ways to lower down the high blood pressure. So, choose as per your interest and requirement and unburden yourself. This will not only control your blood pressure but will also bestow you with a healthy living.
7. Make an effort for meditation or yoga
Meditation and Yoga are ages old practices that have proven effects to reduce the high blood pressure. Mindfulness and meditation, including transcendental meditation, have long been used as a method to trim down stress and controlling the high blood pressure.
Yoga, which involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure. A study performed in 2013 has validated the fact that yoga and blood pressure has a relationship. The one who performed yoga on daily basic found an average blood pressure decrease of 3.62-4.17 mmHg. Some types of yoga postures are more effective than others.
8. Consume some dark chocolate
Not every chocolate is bad. Dark chocolate has all the goodness of antioxidants and flavonoids that are proven as an effective remedy to lower down the high blood pressure by means of extensive researches. It is beneficial as it dilates or widens your blood vessels.
9. Sleep Well
A proper and sound sleep is what that affects your well-being up to a great extent. While you are asleep your blood pressure drops down. If there is an irregularity in your sleeping routine then it has the direct adverse effect on your blood pressure. Researchers have proved that an uninterrupted and sound sleeps keep your blood pressure in control. With the kind of lifestyle that today’s generation does possess, getting a good sleep is not as easy as it sounds. One has to follow a regular sleep routine, relaxation while sleeping, should avoid daytime naps, and make the bedroom comfortable to have a minimum night sleep of 6-7 hours.
10. Chomp on garlic
A clove of garlic is full of antioxidants that help you to maintain your blood pressure. Daily consumption of garden-fresh garlic or extract of it will not only bestow you with normal blood pressure but will also boost your immunity.
11. Have healthy protein-rich foods
A diet that is rich in protein will endow you with a normal blood pressure. For those who ate an average of 100 grams per day of protein, there was a 40 percent lower risk of high blood pressure. To have this 100grams of protein you can choose from the following list of high-protein foods.
By including these items in your diet, you can easily modify your normal diet into a protein-rich diet. This way, you can easily trim down the risk of high blood pressure. So, choose as per your dietary habits and taste plate and have a healthy heart and normal blood pressure.
12. Give a try to supplements
Supplements are there to fill the void of the certain essential element in your body. Switch to these supplements as they are readily available and have had a track record for lowering blood pressure:
• Omega-3 polyunsaturated fatty acid (fish oil): A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction of 0.99-1.52 mmHg.
• Whey Protein: This form of protein complex derived from milk has been found to have many health benefits, in addition to lowering blood pressure.
• Magnesium: A deficiency of Magnesium may lead to a reading of high blood pressure in your reports. So, switch to magnesium-rich diet and take artificial supplements of this essential element.
• Coenzyme Q10: A dose of this powerful antioxidant has the capability to lower down your blood pressure by up to 10-17 mmHg. The fact has been verified via thorough clinical studies.
13. Laugh a little louder
At last, the medicine of any disease and health issue is the loud laughter. A loud laugh is helpful in releasing stress, anxiety and has a calming effect on you that in return lower downs your blood pressure.
To sum up, we would say that a normal blood pressure is what you require to lead a healthy life. Leading a healthy life does not require a set of high skills. You can achieve it by means of some alteration and modifications in your lifestyle. Above mentioned tips will surely lend a hand to achieve your health goals.
These small, yet significant changes make big difference in the long term. Follow these tried and tested ways to lower down the high blood pressure and lead a healthy life, own a healthy heart and bestow with longevity.