One of the most dangerous heart diseases is high blood pressure. It does not show any symptoms for a long time. We can control blood pressure to change our daily lifestyle. According to the National family health survey, one in every eight people in India is suffering from high blood pressure which is around 2.25 million adults across 100 districts in India in 2017. The survey conducted by the Union health ministry found 8.6% of India population suffers Blood pressure.
How to Reduce Blood Pressure Quickly
We can control blood pressure by maintaining a healthy lifestyle.
1) Exercise and Walking
Exercise is one of the best things to reduce blood pressure and it can help you to avoid developing hypertension. The regular exercise activity can reduce blood pressure down to a safer level and it helps to make your heart stronger and more efficient at pumping blood which lowers the blood pressure.
The losing weight also effectively reduces blood pressure. In fact, 150 minutes of moderate exercise such as walking and 75 minutes of vigorous exercise such as running per week will improve health as well as it reduces the fat content.
The studies show walking for 30 minutes daily should control blood pressure. More exercise helps reduce it even further. If you already have hypertension, doing exercise regularly will help your blood pressure to go down.
2) Quit Smoking and Drinking Alcohol
The habit of smoking and drinking alcohol plays a vital role in the cause of blood pressure. The most commonly used tobacco products in India are Khaini and Beedi. The blood vessels are damaged due to chemicals found in Tobacco.
Each and every puff of cigarette smoke will increase blood pressure and heart disease like stoke. Those who quit smoking will live longer than people who never quit smoking.
16% of blood pressure can be caused by the intake of alcohol. Alcohol can be both beneficial and non-beneficial for your health. You can take a moderate level of alcohol per day. For example, A women can take a drink and men can take two a day. One drink of alcohol equals 12 ounces of beer, five ounces of wine or 1.5 ounces of liquor. Drinking more than a moderate level will lead to an increase in blood pressure.
3) Take More Potassium Rich Foods
Potassium is one of the best minerals to reduce blood pressure. Modern diets have increased sodium intake and decrease potassium intake. Foods that are rich in potassium include vegetables like the tomato, beans, potato, sweet potato and fruits like bananas, melons, orange, salmon and dairy products. The intake of potassium-rich foods will reduce blood pressure.
4) Reduce Sodium Intake
In many studies, salt plays a vital role in high blood pressure and heart disease like stroke, etc. For this reason, health efforts are aimed to reduce salt content in the food industry. One of the reasons for blood pressure may be a genetic difference. But most of the blood pressure causes due to an intake of sodium. If you already have blood pressure, you have to reduce the intake of sodium and swap out processing food with a fresh one.
5) Cut Back on Caffeine
Caffeine can increase blood pressure up to 10mm Hg in people who rarely consume it and who consume regularly may have little or no blood pressure. In fact, people who take coffee and tea have a lower risk of heart disease and blood pressure than those who don’t.
If caffeine increases your blood pressure, check your blood pressure after 30 minutes of drinking of coffee or tea. In case if your pressure level increased by 5 to 10mm Hg, you may be sensitive to the blood pressure by taking caffeine. In this case, you have to consult your doctor about the intake of caffeine.
6) Reduce Your Stress
Several studies found that stress will effectively increase blood pressure. If you are stressed, your body is in a constant flight or fight mode. If you experience stress, you have to deviate your mind to try to listen to music which effectively reduces the blood pressure.
Sometimes we are stressed, we are engaged to other behaviors like drinking alcohol or eating unhealthy foods that can negatively affect blood pressure. We have to manage stress which helps to reduce blood pressure.
7) Try Mediation and Deep Breathing
Mediation and deep breathing will slower the heart rate and effectively reduce blood pressure. It helps to activate the parasympathetic nervous system and the different type of mediation which will reduce the blood pressure and stress.
The deep breathing improves the respiratory system and clams the nervous system and it is one of the best ways to reduce the stress in the body. The breathing exercise is a good way to relax and reduce stress.
8) Eat Magnesium Rich Foods
Magnesium plays a vital role to reduce blood pressure and it helps blood vessels relax. It helps to promote energy, sleep, blood sugar, and hormone balance. Food which contains magnesium is green vegetables like kale and spinach, etc. And fruits like Banana, raspberries, avocado, figs, etc.
9) Cut Back Sugar and Refined Carbohydrates
The refined carbohydrates include white bread, pizza dough, pasta, pastries, white flour and many breakfast kinds of cereal which digest quickly and cause unhealthy spikes in blood pressure and sugar level. You can reduce the intake of sugar and refined carbs which keeps your blood pressure and sugar level stable. Some studies found that the intake of low carbs food may also reduce blood pressure.
10) Monitor Blood Pressure Regularly
Regular visits with your doctor are also a key to control the blood pressure. Your doctor may suggest you check your blood pressure in your home itself. Self-monitoring can give you a stronger sense of responsibility for your health and also it decreases the number of visits to a doctor or clinic.
So, if you make any changes in your treatment, you need to check your blood pressure starting new weeks after treatment changes as your doctor will instruct you the same and week before your next appointment.
To enjoy a healthier life, you might risk fewer complications related to blood pressure.