High Blood Pressure or also known as Hypertension in Medical terminology is nowadays a very common chronic disease especially in Western Countries.
But before talking on how to lower high blood pressure, first I will tell you about what blood pressure really is in a very simplified way and different factors that leads to high blood pressure.
And I will also discuss top 10 different ways to reduce high blood pressure naturally.
Blood pressure is basically the resistance to blood flow in our blood vessels or blood channels or the pressure exerted by the blood on the walls of our blood vessels.
There are different factors responsible for high blood pressure but most common is high resistance to blood flow in our blood vessels whether that is due to thickening of the walls of blood vessels or many other reasons.
An average 70kg adult has a normal Blood Pressure of 120/80mmhg. Any reading above this value is considered as a high blood pressure which causes a lot of problems in our body like damaging important body organs.
So here are some natural ways to reduce high blood pressure without using any antihypertensives or blood pressure lowering medications.
Slow Deep Breaths :
It is a very simple and easy way to lower your blood pressure.
Slow deep breathing causes your heart rate to slow down and your blood vessels to dilate which causes decrease in your blood pressure.
Get Enough Sleep :
Getting a good restful sleep is very important for normal blood pressure. Different studies have proven that those who sleeps less than 5 hours at night has developed hypertension in long run.
During sleep our blood pressure decreases. In order to get a good restful sleep one should always try to do some healthy daily activities and avoid day time naps.
Regular Exercise :
Doing regular exercise is one of the most important and effective way of lowering high blood pressure.
It has been proven from different studies and researches that if someone does 30 minutes of daily aerobic activity then as a result there is almost 10mmhg decrease in their Systolic Blood Pressure and 5mmhg decrease in their diastolic blood pressure.
So regular exercise is one of the most effective way to lower blood pressure whether it is cycling, swimming, jogging or climbing stairs.
Low salt intake :
High salt intake drives more water into your blood and increases the volume of your blood which exerts high pressure on the walls of your blood vessels.
So decreasing salt intake has proven to be very beneficial in lowering high blood pressure.
Lose extra weight :
Losing extra weight is very effective method to reduce high blood pressure. There are different ways to lose extra weight like alternate fasting or exercise.
Losing extra weight can decreases workload on our heart muscles. It also deceases the resistance to blood flow in our blood vessels.
Reduce Stress levels :
Stress and anxiety is also one of the major factor responsible for high blood pressure. Stress can actually increase the adrenaline levels in our blood.
Adrenaline is a chemical and in medical terminology it is known as a hormone which is responsible for increasing heart rate and high blood pressure.
Those who suffer from anxiety and depression have not only high blood pressure but also have many other health related problems.
Avoiding stress and doing Yoga or meditation has actually proved very effective in reducing high blood pressure levels.
Avoid eating processed foods :
Processed foods have usually very high amount of sugar which is converted into extra fats in our body.
These extra fats gets deposited in the walls of our blood vessels causing increased thickening of walls of our blood vessels and causing high blood pressure.
Utilizing more vegetables and fruits and less caned foods have proved beneficial in reducing blood pressure.
Avoid Smoking :
Smoking is responsible for damaging walls of our blood vessels and causing inflammation and thickening in walls of blood vessels which increases the resistance to blood flow in our blood vessels and high blood pressure.
Avoid consuming alcohol :
Drinking alcohol is also one of the reasons for high blood pressure and those who do not drink alcohol have relatively low blood pressure values compared to those who drink alcohol.
Natural supplements :
It has also been proven that those who consume a high protein diet have relatively low blood pressure compared to those who consume foods having high sugar and salt levels.
Eating fish has also proved to be very effective in reducing blood pressure. Fish has omega 3 fatty acids which decreases the levels of low-density lipoproteins in our body and helps in maintaining normal blood pressure levels.
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