Some 1/3rd of the people suffer from hypertension or what is commonly called high blood pressure. His puts these people at much higher risk for cardio vascular disease. If prescribed medication is followed the condition can be managed well. But many don’t follow well. There are some natural ways too to control hypertension which some of us may find easier to follow. Check out some of these natural ways to deal with high blood pressure. Team RetyrSmart
“Why do I have to take more medication” Especially for you are these natural ways to manage high blood pressure
Whether you’re taking medication for hypertension or want to avoid problems before they start, these natural treatments for high blood pressure may be able to keep your numbers under control.
If your blood pressure is in the 120 to 129 range, it’s best to make some changes before things get worse. And the best way to do that is through your diet.
1. Maintain a healthy weight
Being at a higher weight can put you at a higher risk for high blood pressure. But, being overweight doesn’t automatically give you hypertension, and losing weight doesn’t automatically get rid of the problem.
So, consider weight to be one small aspect of hypertension. Instead of worrying about your weight, it seems much more effective to focus on healthy eating.
2. Get your potassium and magnesium
Have three times as many vegetables as proteins. Vegetables are high in fibre, but it’s also the mineral content of these healthy foods. focus on vegetables high in potassium, as this mineral has shown beneficial effects on those with high blood pressure, especially leafy greens (beet greens, Swiss chard, spinach, and bok choy), sweet potatoes, mercury-free tuna, beets, and Brussels sprouts.
3. Check out the DASH diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on eating lots of fruits and vegetables as well as some low-fat dairy. It also restricts high-fat and cholesterol items. Processed foods are no-go.
In one study, participants ate according to the diet and lowered their sodium. Blood pressure and cholesterol levels were found to be reduced after eight weeks. If you really need to turn your blood pressure around, this diet seems to be one of the safest ways of reducing blood pressure and aiding health benefits overall.
4. Ditch the processed foods
Of course, lowering sodium intake usually doesn’t mean taking the salt shaker off your table. Most of the time, we get our sodium from processed and canned foods that really pack on the salt. That’s a big reason why the DASH diet and nutritionists recommend cutting back (or cutting out) processed foods.
5. Eat (a little) chocolate
A study from 2010 found that dark chocolate helped reduce blood pressure for hypertensive people. Though the study doesn’t tell you how much dark chocolate to eat, dark chocolate likely only works in small amounts in addition to a healthy diet.
6. Minimize stress
Stress is proven to raise your blood pressure. So anything you can do to lower stress and promote relaxation is great for hypertension. Practicing mindfulness meditation and deep breathing are excellent tools for lowering blood pressure. As long as you prioritize a bit of relaxation every day, it will help bring your numbers down
Important note: If your doctor prescribed blood pressure medication, take it. Don’t go off your medication without permission from your healthcare provider.