The most critical indicator of your overall general health is your blood pressure. So it becomes crucial to check it on a regular basis and also understand what the numbers imply, specifically if you’re at the risk for hypertension (high blood pressure). In the countries like India, the United States of America, China, and many others high blood pressure is an extremely common ailment.
High blood pressure should never be overlooked because it can lead to a variety of health problems, including heart disease, retinopathy (eye illness), chronic kidney disease, and even death.
Before moving forward to know the techniques to reduce blood pressure let us first discuss
What is blood pressure?
The pressure within our arteries, which are the tubes that carry blood out from the heart in order to deliver oxygen to the rest of our bodies, is known as blood pressure.
Let us discuss in detail the ways to lower blood pressure naturally.
To lower your blood pressure, you’ll need to adjust your habits, which is what the term “lifestyle changes” suggests. These changes are, in general, natural, non-pharmaceutical methods of decreasing blood pressure.
Shed your pounds if you are overweight
Obesity is a substantial risk factor for hypertension, thus losing weight is an important aspect of lowering blood pressure. If you’re overweight, even a 5- to 10-pound weight loss will help lower your blood pressure. You’ll also be less likely to develop other health problems. Weight-loss regimens decreased blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic, according to a 2016 assessment of various research.
Regular exercise not only helps you lose weight but also helps to lower your blood pressure. Blood pressure dropped in the hours after an exercise session, regardless of age, sex, or other factors, according to a study.
Some of the most effective workouts for lowering blood pressure include weighted bicep curls and isometric resistance exercises like pushing against a wall. How effective these exercises are at lowering blood pressure depends on how often they are performed, how many repetitions are completed, and what weights are utilized with dynamic resistance exercises. They have the ability to reduce blood pressure. 4 to 5 millimetres of mercury.
Yes to potassium and No to sodium
Blood pressure can be lowered by increasing potassium consumption and reducing sodium ingestion. The most important approach to lower your blood pressure is to reduce your salt intake which contains a large amount of sodium. A low-sodium diet has been found in studies to have the same effect as one and a half to two blood pressure drugs.
To grow the amount of potassium in your daily diet, Inhale natural foods high in potassium, such as fish, potatoes, sweet potatoes, tomatoes, greens, bananas, and most likely a good amount of milk, to boost your potassium levels. Inhaling recommended potassium in your diet may help you to lower your blood pressure by 4 to 5 mmHg.
Implement the DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet was developed with the goal of lowering blood pressure. Fruits, vegetables, whole grains, and low-fat dairy are all highlighted. People who follow the DASH diet are more likely to follow low-sodium and high-potassium requirements, as well as lose weight. This diet has received so much favourable research that it is currently considered one of the most important non-pharmaceutical treatments for hypertension control.
Stop smoking and Ditch alcohol
Stopping smoking is beneficial to your overall health. Smoking causes an increase in blood pressure and heart rate that is immediate but only transient. Tobacco’s chemicals can raise your blood pressure over time by weakening blood vessel walls, producing inflammation, and narrowing your arteries. Higher blood pressure is caused by hardened arteries.
On the other side, alcohol can cause you to gain weight, dehydrate you, and deplete your magnesium and potassium stores, all of which increase your risk of high blood pressure. If you have hypertension and drink more alcohol than is suggested, cutting back on your consumption can lower your blood pressure by up to 4 mmHg.
Relax and unwind
We are living in a hectic era. Stress is exacerbated by demands at work and at home, as well as national and international politics. It is critical for your health and blood pressure to find measures to lessen your personal stress.
There are a variety of techniques to effectively release stress, so pick one that works for you. Relax by going for a stroll, reading a book, or watching a comedy.
You may find dozens of other natural ways to lower blood pressure by doing an Internet search. They may be effective, but the evidence is either inconclusive or dubious. But the above-mentioned techniques are all effective and conclusive. Considering the above techniques as effective to lower the blood pressure one tool that can be operational and may significantly perform to reduce the blood pressure is a hand grip strengthener. It helps to improve blood vessel function, makes blood vessels more flexible, and lowers blood pressure. According to research, employing a hand grip strengthener three times a week for eight weeks, after training has shown a significant and immediate decline in lowering the blood pressure.