7 Home Ways To Control High Blood Pressure

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What is hypertension? This condition means that your blood pressure is higher than normal. Blood pressure is the pressure of circulating blood on the walls of vessels. In other words, it is the force that makes your blood to the heart to other parts of your body. Normal resting blood pressure in adults is 120/80 mmHg. If your blood pressure is constantly high, it results in increased pressure on the blood vessels, that may damage them.

More than 80 million people in the United States suffer from this dangerous condition. Doctors call hypertension a “silent killer” because in many cases it is symptomless until severe health complications. That’s why it is very important to check your blood pressure regularly to monitor any changes and start proper treatment in time.


Hypertension if left untreated can cause serious health issues, including heart attack, stroke and kidney damage. So if you were diagnosed with high blood pressure, you should work with your doctor to create your treatment plan. There is no cure, but medications and lifestyle changes can help to bring your numbers down. Remember that using meds as prescribes is a crucial part of your treatment too.

Here are steps that you can do yourself to feel better:

1. Be physically active

Doctors says that exercising 30 to 60 minutes per day may help to lower your blood pressure. But if you never played sports before, consult with your physician to choose the safest option for you. You may start with a very simple exercise routine and then increase the intensity and frequency of your training. Don’t like going to the gym? Try riding, walking or swimming. These types of physical activity are also beneficial for your health.




2. Follow a diet

What and when you eat is also an important part of lifestyle changes. Add more vegetables and fruits into your diet, choose low-fat dairy, fish and lean meat. Experts also advise to limit products that are high in saturated food, so read food labels while shopping to monitor what you buy. Avoid processed foods and fatty meats.


3. Reduce salt intake

Well, the effect of salt consumption on blood pressure levels may vary, but doctors agree that limiting your sodium intake may be essential for lowering your numbers. The American Heart Association recommends consuming no more than 1,500 milligrams per day. Don’t forget that most of the processed foods are typically loaded with sodium. That’s why pay attention to food labels.


4. Maintain a healthy weight

Blood pressure and weight are very closely related. The Mayo Clinic claims that losing even 10 pounds can reduce your blood pressure. In addition, watching your waistline is also important. Visceral fat can cause serious health issues, including hypertension.


5. Quit smoking

Each cigarette temporarily raises your numbers for a while, but if you smoke too much, your numbers can be high even for extended periods of time. Smokers are at high risk of developing heart disease too. Stop smoking can help to lower your blood pressure levels and also has a lot of benefits for your health.


6. Reduce alcohol consumption

Too much alcohol can also be a problem. It can even reduce the effect of meds. The American Heart Association says that it is okay to drink two alcoholic beverages a day for men and one alcoholic drink per day for women.


7. Deal with stress

Stress increases blood pressure, and it can worsen your health condition. Sometimes it is so hard to relax, but you should try to slow down. Try meditation or yoga to cope with stress factors more healthily.