High blood pressure is one of the most common health conditions faced in today’s generation. This condition is triggered by several factors, including food and work schedule, hence the name lifestyle disease.
Low and high blood pressure are equally dangerous and are fatal when not addressed in time. People who have suffered a fluctuation in blood pressure are often advised to observe a few lifestyle changes and, in some cases, are put under medication.
With several approaches to managing your blood pressure, we have narrowed it down to a few natural remedies you can consider.
Consume More Potassium
In the era of fast foods and processed foods, most meals have a low concentration of potassium, which could lead to high blood pressure. Patients with high blood pressure are encouraged to consume 3000-3500mg of potassium daily to meet their recommended intake.
To meet this target, you need to integrate potassium-rich foods such as bananas, tomatoes, and vegetables into your meals. However, if you have an underlying kidney condition, limit your intake.
Reduce Salt Intake
Eating less salt is one of the best ways to manage your blood pressure. On average, most people consume 3500mg of salt every day. This figure is more than the American Heart Association recommends – 1500mg.
One is allowed to take a minimum of 1000 mg of salt every day and a maximum of 2300mg. Keep in mind that maintaining your salt intake at 1500mg helps maintain your blood pressure at 5-6 mmHg, which is considered healthy.
Adopt a DASH Diet
A person’s blood pressure is mostly influenced by what they eat and their lifestyle choices. To effectively manage your blood pressure, you should consider adopting the DASH diet. This diet was designed to lower high blood pressure and consists of fruits, whole grains, vegetables, and low-fat dairy meals.
A DASH diet is one of the best ways to meet your high-potassium and low-salt guidelines, which also comes in handy when dealing with weight loss. Research on this diet has yielded positive results, making it one of the best non-pharmaceuticals approaches to managing hypertension. However, it’s made even better with a controlled intake of a supplement for high blood pressure.
Get Physical
Working out takes multiple forms, including going to the gym or performing aerobic activities. Having an active lifestyle is one of the best approaches when managing blood pressure. It forces your blood vessels to expand and contract, making them more flexible.
Performing physical activities also encourages increased blood flow and the creation of new blood vessels. You should aim for at least 150 minutes of weekly aerobic activities to balance your blood pressure at 5-8mmHg.
Lose Weight
Excess weight is often responsible for several health conditions, including hypertension, diabetes, and risk of heart attacks. Gaining too much weight increases your chances of developing high blood pressure.
According to statistics, a significant number of adults in the United States are overweight and are likely to suffer heart-related diseases. It’s advisable to revise your lifestyle choices and lose weight.
Shedding weight has numerous benefits, including lowering your blood pressure. For instance, losing 2.2 pounds results in a drop of 1mmHg in blood pressure. You can consult your doctor on the best weight bracket, depending on your lifestyle choice.
Minimize Stress
Studies show that elevated stress levels are likely to raise one’s blood pressure. No matter what you are going through, it’s advisable to find ways to lower your stress levels and approach the situation calmly.
There are several ways to deal with stress, including meditation and yoga. You can consult your therapist on the best practices to help induce relaxation and center the body. This way, the blood vessels can relax, effectively lowering blood pressure.
Managing your stress levels is not limited to mediation and yoga; you can find an activity that helps take your mind off what is bothering you. For example, you can try drawing, swimming, reading, or crafting.
Wrapping Up
There isn’t one perfect formula for managing your blood pressure. It narrows down to what you want and thinks can work best for you. The best part is that you don’t have to rely on pharmaceutical options to keep your pressure in check. Consult with your physician on the best natural remedies to pursue.
