Take control of your heart health! Discover 5 easy lifestyle changes to naturally lower blood pressure and reduce your risk of heart disease. From simple diet tweaks to stress-reducing habits, start your journey to healthier blood pressure today! Blood pressure is defined as the amount of pressure that the blood exerts on the walls of the arteries. It is something that varies within a person in a normal situation depending on his or her activity and exercise or stress, as well as other health determinants. The importance of maintaining some range as ideally normal blood pressure is apparent, as both extremes point to potential problems in the body.
For the majority of adults, who should not fall, the average blood pressure value is 120/80 mm Hg. Hypertension should be suspected when values above this level and especially above the white coat average, and both systolic and diastolic pressures are taken and have shown levels around this point in time, as it is clearly a per-disposing factor to heart disease, stroke, or even damage to the kidneys. Almost the opposite would apply to the fact low blood pressure or hypo tension: if the reading falls consistently below 90/60 mm Hg, then the individual suffers low blood pressure.
According to the WHO, around one in four adults in India is likely to suffer from hypertension; however, only around twelve percent were able to control blood pressure. India has set a target to reduce the percentage of hypertensive patients by 25% between 2015 and 2025.
In case you wish to control your hypertension without medication, then below are five lifestyle modifications that can be very helpful:
1. Have a Healthy Diet
We’ve probably heard a thousand times, if not more, that “what we eat, we become”. Healthy eating habits may go a long way in preventing heart disease. Eat foods rich in whole grains, fruits, green vegetables, and low-fat dairy, and lean meat. Foods that are rich in potassium, such as bananas and green plants, can assist in controlling sodium, thereby assisting in decreasing blood pressure.
2. Reduce the intake of sodium
Numerous articles indicate that over 220 million Indians are suffering from hypertension – the major reason being high salt intake. This is something that people can actually change; reducing salt intake can have a significant impact. Avoid per-packaged and processed foods as much as possible because they contain sodium without you even realizing it and use fresh ingredients whenever possible.
3. Do Continuous Activity
Everybody knows that blood pressure can be controlled through weight loss in overweight individuals; however, weight maintenance in normal weight individuals can also be effective in reducing blood pressure. Moderate exercise should be performed three days a week, aiming for a target of 150 minutes in total duration over a week. One can opt for brisk walking, fast cycling, swimming, or even dancing. Activities such as raking leaves and washing windows, or even cleaning the room, bear fruit as well.
4. Handle Stress
Stress is a common response to diverse events that can be managed through activities such as compassion or kindness. In some cases, the body will respond by releasing hormones (Adrenaline and cortisol). Chronic stress responds through raising heart rate and tightening blood vessels, thus raising blood pressure. Stress may be addressed by using methods such as progressive deep breathing, meditation, exercising, or participating in activities one enjoys.
5. Keep Sleep Quality a Major Priority
Adequate sleep is known to be essential for the general health of a person and the regulation of the level of pressure in different parts of the body. Quite ideally, most people aim to get 7-9 hours of sleep every night. Many processes take place when sleeping, allowing the body to heal itself whilst lessening stress and inflammation which, over time, can help to reduce blood pressure levels. The gap provides time for these processes to be completed.
It is possible to attain normal levels of blood pressure, a stronger heart, and minimize the chances of cardiovascular diseases by practicing these five natural changes in daily activities.
