10 Natural Ways to Fight High Blood Pressure

High blood pressure, also known as hypertension, is caused by the buildup of cholesterol forming tiny tears in the tissue of artery walls.  The more plaque formed, the narrower blood vessels become. This increases the risk of heart diseases. Some of the natural ways to fight high blood pressure are:

1. Reduce Stress

Stress increases the risk of inflammation in the body. This can cause high blood pressure due to blockage of blood vessels. It is very beneficial to find a healthy way to reduce stress. Exercises such as yoga and meditation are great ways to deal with stress. Plan your time every morning before work and prepare for the day.

2. Regular Physical exercises

Doing regular physical activities can lower your blood pressure by about 5 to 8 mm Hg if you have been diagnosed with high blood pressure.  Exercising can help you to avoid hypertension from developing.

Walking, dancing, swimming or cycling are examples of exercises you can do. High-intensity interval training also can help. It involves the alternating of short bursts that or of intense activity, with the subsequent recovery periods that are of lighter activity.

3. Healthy diet eating

Eating a diet that is full of all nutrients helps in saturation of fats and cholesterol. This can help in lowering your blood pressure by up to 11 mm Hg. These Dietary Approaches to Stop Hypertension (DASH) are the best.

• Keeping a food diary.
• Consider about potassium boosting.
• Become a smart shopper when it comes to diet.

4. Home monitoring

Home monitoring of blood pressure levels is a very good way to determine the factors that may cause hypertension. There are several home use products that are available and helps you to track your blood pressure without visiting the doctor. This does not allow you to miss the doctor’s appointments as monitoring your condition is very vital. Consult a physician concerning the proper and rightful way to use home monitors.

5. Limit Alcohol drinking

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Alcohol taken in small amount is healthy but when consumed in a large amount, it can be dangerous and cause high blood pressure.

6. Stop Caffeine

For people who rarely consume caffeine, it can raise blood pressure up to 10 mm Hg. For people who regularly drink coffee may experience even with no effect on their blood pressure. The long-term effects of caffeine on blood pressure are possible that blood pressure may increase but slightly.

7. Quit smoking

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For every cigarette that you smoke, it increases your blood pressure. By quitting to smoke, it helps your blood pressure to return to normal. It can reduce your risk of heart diseases and also improve your overall health.

8. Sodium diet reduction

Even a small reduction of sodium in your diet reduces blood pressure and improves your heart health. The sodium effect on blood pressure varies between different people. Generally, limit sodium to about 2,300 milligrams (mg) a day. In order to decrease sodium in your diet, take a look at the following tips:

• Always read labels on foods
• Eat foods that are not processed
• Observe on adding salt

9. Workout to Lose weight

Losing your weight is one of the most effective ways to reduce blood pressure. Blood pressure seems to increase as your weight goes up. Your Waist circumference will also play a role in the blood pressure levels.

10. Support

With family and friends who are really supportive, you can improve your health. They will always be there to take care of yourself and also advise you that you should also take care of yourself.

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