Health

6 ways to manage hypertension, aka blood pressure, without pills

Update: 24/09/2016
Lifestyle plays a major role in healing your high blood pressure. One can effectively control high blood pressure with a healthy lifestyle that you can even reduce the need for medication. Here"s what you can do to thwart hypertension or high blood pressure:
 

6 ways to manage hypertension, aka blood pressure, without pills

 

1. Sleep for 7 hours

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People who sleep five hours or less a night\r\nmay be at higher risk of developing high blood pressure. Over time, lack of\r\nsleep could hurt your body's ability to regulate stress hormones, leading to\r\nhigh blood pressure. It's not just how much you sleep, but the quality of your\r\nnightly slumber that can affect your risk for high blood pressure. So try and\r\nsleep more!

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2. Eat less salt

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Salt makes your body retain water. If you eat\r\ntoo much, the extra water stored in your body raises your blood pressure. This\r\ncan be a particular problem if you have high BP already. If you are overweight,\r\na high intake of salt increases your risk of cardiovascular disease. Also,\r\neating too much salt may mean that blood pressure medicines, such as diuretics,\r\ndon't work as well. Abstain from processed meats and fish high on salt. Also\r\nsteer clear of table salt when you sit down to eat your meals.

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3. Exercise at least 150 minutes a week

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For adults, the Department of Health and Human\r\nServices suggests some exercise guidelines - at least 150 minutes a week of\r\nmoderate aerobic activity or 75 minutes a week of vigorous aerobic activity.\r\nYou also can do a combination of the two. Exercise is your drug-free treatment\r\nfor hypertension. Regular physical activity makes your heart stronger.A\r\nstronger heart can pump more blood with less effort. But to maintain a healthy\r\nBP, you need to keep exercising regularly. It takes about one to three months\r\nfor exercise to have an impact on your blood pressure.

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4. Meditate 10 minutes daily

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Stress is your body's natural alarm system. It\r\nreleases a hormone called adrenaline that causes your breathing to quicken, and\r\nheart rate and blood pressure to rise. According to a recent research, having a\r\npositive attitude towards life, keeping your mind free of stress, anxiety and\r\nfollowing ways to de-stress and relax are extremely important forcurbing\r\nblood pressure and warding off hypertension. Further, meditation helps you to\r\nsleep better, which, as mentioned earlier, is a restorative part of physical\r\nhealth.

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5. Eat more fruits and vegetables

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Research proves that a diet rich in fruits and\r\nvegetables combined with low-fat dairy foods significantly lowers blood\r\npressure, especially in patients with hypertension. Fruits and veggies are full\r\nof vitamins, minerals and fibre to keep your body in good condition. They also\r\ncontain potassium -especially starchy vegetables such as potatoes and sweet\r\npotatoes -and are low in sodium which helps to balance out the negative effects\r\nof salt. This directly lowers the blood pressure.

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6. Lose weight

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Obese individuals have an increase in fatty\r\ntissue that increases their vascular resistance and in turn increases the work\r\nthe heart has to do.

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If you're overweight, losing even 2-3 kg can\r\nlower your blood pressure. To lose weight, you need to eat fewer calories than\r\nyou burn. But don't go on a crash diet, do it slow and steady.

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Supriya\r\nSharma, TNN - India Times

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