People with high blood pressure should reduce salt consumption, eat more potassium-rich foods, and quit drinking alcohol and smoking to help bring the index back to normal levels.
High blood pressure (hypertension) is a condition in which the force of blood pumping on artery walls increases to dangerous levels, which over time can cause heart damage, heart attack, and stroke. Besides medication, there are many natural ways to help control blood pressure in the long term.
Reduce sodium intake
High blood pressure is closely related to excess sodium in the body. High sodium can also be one of the causes of stroke. Some cases of reducing daily sodium intake can also lower blood pressure by 5-6 mm Hg. The recommended sodium level for people with high blood pressure or heart disease is about 1.5 grams per day. In addition to table salt, most processed and packaged foods contain a lot of sodium and should be limited.
Avoid drinking alcohol and smoking
Tobacco and alcohol both contribute to high blood pressure. Drinking alcohol increases heart rate, then dilates peripheral blood vessels, causing blushing and reducing blood pressure in the early stages. When it reaches the kidneys, it disrupts electrolytes, causing high blood pressure. Nicotine in cigarettes can temporarily increase blood pressure and damage blood vessels.
Add foods rich in potassium
Potassium is an essential nutrient for people with high blood pressure. The body needs potassium in small amounts to help eliminate excess sodium while reducing pressure on blood vessels. Some foods rich in potassium include green leafy vegetables, tomatoes, potatoes, sweet potatoes, avocados, apricots, bananas, and oranges. Nuts, milk, yogurt, tuna and salmon also contain small amounts.
Exercise regularly
Regular exercise helps the heart stay healthy, pumps blood more effectively and reduces pressure on the arteries, which is essential for people with high blood pressure. Exercising 30-45 minutes a day, 4-5 days a week helps reduce the risk of chronic diseases. Exercises include walking, jogging, cycling, yoga…
Reduce stress
Reducing stress helps keep blood pressure at normal levels. Physical and mental exercises such as yoga, meditation, and tai chi help reduce stress, while listening to soothing music brings a feeling of relaxation. Sunbathing early in the morning or walking outdoors in green areas can increase endorphins – hormones that maintain a pleasant feeling, thereby reducing blood pressure.
Cut back on refined carbohydrates
Refined carbohydrates and added sugars in foods also contribute to high blood pressure. Patients should reduce consumption of these two foods to control natural indicators. Instead of refined grains, use whole grains like oats, brown rice, and buckwheat.