When diagnosed with high blood pressure, you’re bound to worry about some things. Like your medication, its side effects, and of course, your soaring blood pressure.
But with a change in lifestyle, a well-balanced diet, and adequate exercise, you will see great results. Here’s a list of natural remedies that can help you:
Sweat It Out
Good exercise means a fitter you. Incorporating exercises like walking, jogging, aerobics, swimming, cycling, or dancing can do wonders. Try combining this with breathing exercises and meditation.
Lose The Flab
Body weight and blood pressure go hand in hand. Excess weight brings along sleep disorders which can trigger high blood pressure. Research suggests that losing as much as 5 kg can reduce blood pressure a great deal. Watch your waistline. Men with a waistline of above 40 inches and women with a waistline of more than 35 inches are at a greater risk of developing high blood pressure.
Bite Your Way To Good Health
Include foods like whole grains, fruits, vegetables, and low-fat dairy products in your diet. Also, make sure you reduce your intake of saturated fats and foods that have a high cholesterol level. Eating a well-balanced and healthy diet can reduce blood pressure by up to 14 mm Hg.
Watch Your Sodium Intake
Cut down on salt. Salt is rich in sodium, and your consumption of sodium needs to come down. This means you need to avoid processed foods, fast foods, and beverages that have a generous amount of sodium. You could also avoid adding extra salt while eating food and use herbs or spices as alternatives to add taste and flavor instead.
Treat Yourself To Dark Chocolate And Wine
Studies show that taking small amounts of alcohol can reduce 2 to 4 mm Hg of blood pressure. But, the key word here is small. Consuming too much alcohol can have a negative effect and trigger high blood pressure, so keep it to about two cups of wine a week. Eating dark chocolates that contain 70% cocoa also helps to reduce blood pressure.
Studies show that blood pressure remains higher for several minutes after smoking a cigarette. Try to give up smoking. While it helps bring down your blood pressure levels, you’ll be doing your lungs a favor too.
Tea Over Coffee
Study shows that drinking tea helps to soothe high blood pressure levels, while caffeine tends to make you restless, thereby spiking your blood pressure. If you prefer coffee to tea, go for the latter instead.
Stress is one of the main culprits responsible for an increase in your blood pressure. Reduce your stress levels. Regulate the number of hours you work, spend some quality time with your family, hang out with friends—anything that helps you de-stress.