High blood pressure, which is also acknowledged by the name of hypertension, affects nearly 34% of the American population. Along with that, it’s also surprising to know that less than 50% of those with excessive blood pressure are able to manage it properly. High blood pressure can result in extreme troubles like the multiplied risk of coronary heart disorder, strokes, kidney damage, etc. There are drugs that help decrease excessive blood pressure, but one must not get dependent on these pills and opt for other different available treatment options. If your blood pressure is 130/80 mm Hg or more, you have high BP.
According to Cary Generations Family Practice, some steps to manage high blood pressure are:
- Keep your body moving: Various activities like walking, strolling, yoga, biking, etc., can assist in managing blood pressure. When you take part in regular activities, you boost your coronary heart and respiratory rates. This makes your heart sturdy, and it can pump blood with no difficulty. Hence, less pressure is put on your arteries, and your blood pressure lowers.
- Keep your weight in check: If you carry excess weight around, your body will have to put in extra effort and use extra energy. This increases strain on the heart and raises your BP.
- Limit your intake of your sugar and processed foods: It will not only lower your body fat but also help you manage your blood pressure.
- Check your intake of salt: More than required consumption of salt has been linked to higher blood pressure.
- Increase intake of potassium: Potassium assists your body to get rid of excess salt and lessen the strain on the blood vessels. You can eat dried fruits like apricots, kidney beans, potatoes, tomatoes, etc., to boost your intake of potassium.
- Avoid smoking: Smoking impacts your usual fitness level, and the chemical present in cigarettes damages your blood vessels, cause inflammation, and makes the path of your arteries quite narrow.
- Make relaxation techniques part of your life: Yoga, meditation, mindfulness, etc., can assist in managing your stress level and decrease your blood pressure.
- Eat dark chocolates: Eat dark chocolates that contain 70-85% cocoa. It has antioxidants that help lower your blood pressure.
- Give proper rest to your body: If you are sleep deprived, you will develop high blood pressure. Hence, you must have noticed that once you sleep, your BP lowers.
It is necessary that you follow the above steps religiously to lower your blood pressure. However, your blood pressure may not improve. If so, make sure you get in touch with your doctor and follow his recommendations without fail.