The Centers for Disease Control and Prevention (CDC) reported that 1 out of 3 Americans (nearly 68 million) have high blood pressure or hypertension. Many people with this medical condition aren’t even aware about it. This is why hypertension is a “ Silent Killer” disease because it usually does not show any sign and symptoms but can increase risks of stroke, heart diseases and death.
When a patient has blood pressure reading of 140/90 mm Hg or above, he is hypertensive. Most sufferers would take doctor prescribed medications to lower blood pressure. Some may prefer natural ways to treat hypertension.
Is there any natural way to lower blood pressure? Yes, I can recommend five practical ways to lower blood pressure naturally. In fact, it is just a single advice: Change your lifestyle!
Hypertension is a lifestyle disease and changing your lifestyle may just be the key to adding years to your life. Here’s how to do it:
Relax and perform deep breathing exercises
Most of the time, stress at work, in the family, or even between couples, contribute to an elevated blood pressure. At least 5 to 10 minutes of deep breathing every day can help calm you down and lower your blood pressure.
Weight gain will always mean increase in blood pressure. If you are carrying extra pounds, try to shed them off and maintain a desirable weight. Aside from watching your weight, measure your waistline. Men whose waistlines are more than 40 inches or 102 cm and women with over 35 inches or 89 cm are at a high risk of developing hypertension.
Don’t drink alcohol and avoid smoking
These two vices are deadly pairs. Some studies say alcohol without nicotine won’t increase blood pressure. This is a lame excuse because even secondary smoking can increase blood pressure. Nicotine is attached to the brain area called adrenal medulla, causing an increase in adrenaline surge. When adrenaline flow shoots up, blood pressure, heart rate and respiration also increase. This can be very harmful to any existing heart or hypertension problem.
Choose healthy foods like whole grains, fruits and vegetables, as well as low-fat, low-cholesterol and low-sodium diet. Potassium-rich food like potatoes and bananas are recommended to lower blood pressure. Any medical condition will always recommend a healthy diet to minimize developing complications to your existing disorder, if any. For example, controlled blood pressure will reduce risk of kidney complication in diabetic patients.
Here’s a smoothie recipe that you can include in your daily meal. It’s a healthy drink for hypertension.
Fruits like blueberries may help control blood pressure.
What can be the best exercise for hypertensive people? Regular exercise can help the heart to effectively use oxygen. This means that the heart does not need to overwork just to pump the blood to circulate to the body. Doctors recommend brisk walking to lower blood pressure. Cardio exercises or workout for 30 minutes is also suggested.
These are costless and practical tips to lower blood pressure naturally. The first step to cure from high blood pressure is the awareness that one is sick with hypertension but treatment can be achieved naturally. All it takes is courage to make the first step; i.e. admit you have hypertension and resolve to control it or get rid of it!
Here are more tips: 5 ways to naturally reduce your blood pressure.