Blood pressure measures the force exerted by blood on the arterial wall. It is recorded as two numbers. The top number (systolic) measures the pressure in the arteries during a heartbeat. The bottom number (diastolic) measures the pressure in the arteries between heartbeats, when the heart relaxes.
High blood pressure (hypertension) is when the blood pressure is higher than 140/90 millimeters of mercury (mmHg).High blood pressure is also known as “the silent killer.” This is because it usually causes no symptoms, but it increases the risk of heart attacks, heart failure stroke, aneurysms, & kidney disease.While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness and insomnia. Fortunately most people can lower their blood pressure with natural remedies & lifestyle changes. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.
1. Maintain a Healthy Weight
Blood pressure often increases as weight increases. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing weight can reduce blood pressure up to 10 mmHg.Body mass index (BMI) is a measure of weight in relation to height that is used to access health risk. It is calculated by dividing your weight in kilograms by the squared value of your height in meters.BMI = weight (kg) / height2 (m)A healthy BMI is between 18.5 to 24.9.
2. Trim Your Waist
In addition to losing weight, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. A waist measurement greater than 40 inches for men and 35 inches for nonpregnant women is linked to increased health risks. Measure your waist circumference by placing a measuring tape around your bare abdomen at the level of the belly button. The tape should be snug but not tight.
3. Walk
Taking a brisk 30 minute fitness walk most days of the week can lower blood pressure by 4 to 9 millimeters of mercury (mm Hg). Exercise strengthens the heart which in turn uses oxygen and pumps blood more efficiently. Another side effect of exercise is weight loss, which also does the heart and arteries a great favor. Make exercise a habit. You will only get the benefits as long as you keep exercising.
4. Eat a Healthy Diet
Eat a diet that is rich in whole grains, fruits, vegetables, and lean protein. Cut back on added sugars, saturated and trans fats. A healthy diet can lower your blood pressure by up to 14 mm Hg.
5. Cut the Salt
Reducing dietary sodium can reduce blood pressure by 2 to 8 mm Hg. Sodium causes fluid retention leading to increased blood volume and blood pressure. Limit sodium intake to less than 2,300 milligrams (mg) a day. An even lower sodium intake of 1,500 mg or less is recommended for people with greater salt sensitivity. This includes people of African descent or over 50 years old, as well as anyone diagnosed with high blood pressure, diabetes or chronic kidney disease.
6. Eat More Potassium
Potassium can lessen the effects of sodium on blood pressure. Aim for 2,000 to 4,000 mg of potassium a day. Potassium rich foods include sweet potatoes, tomatoes, oranges, potatoes, bananas, kidney beans, green vegetables and peas.
7. Take a Supplement
Research shows that coenzyme Q10 reduces blood pressure by up to 17/10 mmHg. The antioxidant, required for energy production, dilates blood vessels and lowers blood pressure. Take 60 to 100 mg up to three times a day.
8. Go for Garlic
Garlic can lower blood pressure by causing blood vessels to relax and dilate. There is a catch though. Allicin, the compound responsible for several of garlic’s health benefits, is deactivated by stomach acid when garlic is eaten raw. When taken in tablet form, there is a guaranteed allicin yield that ensures you have the proper amount to achieve the desired result.
9. Add Fish Oil
Fish oil that is bountiful in omega-3 fatty acids may lower blood pressure, while also reducing triglycerides and increasing HDL (“good”) cholesterol.
10. Limit Alcohol Intake
In small amounts, alcohol can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much – more than one drink a day for women and men older than 65, or more than 2 a day for men aged 65 or younger. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.Drinking too much can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
11. Avoid Tobacco
Each cigarette smoked temporarily increases blood pressure for several minutes. People who smoke have twice the risk for coronary heart disease and stroke, compared to nonsmokers. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.
12. Aloe Vera Gel
Among all the health benefits of aloe vera, perhaps none are more promising than its benefits on the cardiovascular system.Aloe vera gel helps maintain healthy blood pressure and improve overall heart health in a number of ways: Because aloe vera gel. contains a high amount of vitamin C, it enhances circulation and strengthens veins and arteries.Other nutrients in aloe vera juice help to dilate the capillaries and boost blood oxygenation, thereby offering therapeutic benefits on the cardiovascular system.
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