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What is high blood pressure, and how does it affect the heart?

The pressure at which blood flows from the heart to the arteries is known as blood pressure. A regular blood pressure reading is below 120/80 mm Hg.

When blood pressure is high, the blood flows more swiftly through the arteries. This places a higher strain on the heart’s delicate tissues, causing damage to the blood vessels.

Blood pressure, also known as hypertension, affects about half of Americans, according to the American College of Cardiology.

It’s a disease that causes no symptoms until significant damage is done to the heart. Most individuals are unaware that they have high blood pressure despite having no visible indicators.

7 Tips For High Blood Pressure Home Remedies

The following explains what you’ll need to do at home to lower your blood pressure. If you apply these techniques, they can help you achieve your desired lifestyle objectives when it comes to high blood pressure.

 

1. Get started

A healthy lifestyle includes engaging in physical activity for 30 to 60 minutes daily.

Regular exercise can help you feel better, strengthen your muscles, and keep you balanced. It lowers your risk of type 2 diabetes and other heart diseases.

If you have been inactive for an extended period, see your doctor about a safe exercise plan. Begin by gradually increasing the speed and number of your workouts.

Not a lover of the gym? Take your exercise outside instead. Hike, run, or swim to get more out of your workout. The most essential thing is that you move!

According to Trusted Source, the American Heart Association (AHA) recommends doing muscle-strengthening exercises at least twice a week. Lifting weights, performing pushups, or engaging in any other activity enhancing muscular development are viable options.

2. Try the DASH diet

The DASH diet lowers blood pressure by as much as 11 mm Hg systolic in people who follow it. The DASH diet has the following components:

  • Eat fresh leafy foods, vegetables, and whole grains are all excellent sources of fiber.
  • Consume low-fat dairy products, lean meats, fish, and nuts
  • Remove foods high in saturated fat, such as processed meals, full-fat dairy products, and fatty meats.
  • Limiting desserts and sweetened beverages, such as soda and juice, is a good idea.

3. Reduce your salt intake

Keeping your salt intake to a bare minimum can help lower blood pressure.

When you consume a lot of salt, your body may begin to retain water. In some people, this leads to an abrupt increase in blood pressure.

The American Heart Association (AHA) recommends limiting your sodium consumption to 1,500 and 2,300 mg daily. That’s about a teaspoon of table salt.

Don’t use salt to season your food if you want to reduce sodium in your diet. Just one teaspoon of table salt has 2,300 mg of sodium!

Instead of adding salt, try herbs and spices to give your food more flavor. Sodium is also frequently present in processed foods. When feasible, select low-sodium versions instead of high-sodium options.

4. Reduce weight if you are overweight.

Weight and blood pressure are linked. You can lower your blood pressure by losing only 10 pounds (4.5 kg).

It’s not just the number on your scale that affects you. It’s also important to keep an eye on your waistline.

Visceral fat is especially harmful. It surrounds several organs in the abdomen. If left ignored, this could lead to serious health issues, including high blood pressure.

In general, men’s waistlines should not exceed 40 inches. Women should try for a waist size of fewer than 35 inches.

5. Quit smoking immediately.

After you finish a cigarette, your blood pressure rises for minutes. If you’re a regular smoker, your blood pressure might remain high for extended periods.

Smoking increases the risk of developing high blood pressure, a heart attack, or a stroke.

Secondhand smoke can raise your risk of high blood pressure and heart disease, regardless of whether you’ve smoked.

Aside from improving your general health, quitting smoking can assist your blood pressure in return to normal.

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6. Reduce your alcohol intake

It’s OK to drink a glass of red wine with your dinner. It may even have heart health benefits when consumed in moderation.

Excessive alcohol consumption, on the other hand, might cause many health problems, including high blood pressure.

Excessive drinking can also decrease the effectiveness of certain blood pressure medications.

What does “moderately” imply when it comes to alcohol? The American Heart Association advises men to drink no more than two alcoholic beverages daily. Women should limit their intake to one alcoholic beverage per day.

1 drink contains the same amount of alcohol as:

  • 12 ounces of beer
  • 5 ounces of wine
  • 1.5 ounces of 80-proof liquor

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7. Stress less

It’s challenging to slow down and relax in today’s fast-paced world, which is overloaded with rising demands. It’s critical to get away from your daily duties to unwind and control stress.

Over time, stress can temporarily raise blood pressure. Excess amounts of stress can elevate your blood pressure for extended periods.

It’s crucial to figure out what causes your stress. It might be your job, a relationship, or money issues. Once you’ve identified the source of your worry, you can attempt to find solutions to address it.

Additionally, you may take measures to reduce stress healthily. Learn to take a few deep breaths, meditate, or do yoga to relax.

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The dangers of high blood pressure

High blood pressure, when not addressed, can lead to serious health problems, including stroke, heart attack, and kidney damage. Your doctor’s visits can assist you in monitoring and managing your blood pressure.

A reading of 130/80 mm Hg or higher is considered high. If you’ve just been diagnosed with high blood pressure, your doctor will work with you to reduce it.

Medication, lifestyle modifications, or a combination of therapies can all be utilized to treat diabetes. You may use the methods described above to lower your blood sugar levels.

According to experts, each lifestyle change is projected to lower systolic blood pressure by 4 to 5 mm Hg and diastolic blood pressure by 2-3 mm Hg.

Blood pressure can be lowered even further by reducing salt intake and lifestyle changes.

One Simple Way To Maintain Healthy Blood Pressure Levels. To learn more, click here

 


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