Lifenutshell: Five ways to control high blood pressure at home

High blood pressure is defined as the force created by the blood against the walls of blood vessels exceeds its normal limit. As a result, the heart works harder and puts more strain on the blood vessels, which can lead to serious health problems including heart attack or stroke. We’ll try to go over the five options for lowering your high blood pressure without taking medications.

Regular exercise

It can make a huge difference in your life if you manage to shed that additional pound of your weight. Each extra kilogram of your body weight you decrease reduces your blood pressure. Simply, try to walk for thirty minutes five days a week. This time can be divided equally in two sessions of 15minutes or three sessions of ten minutes. This is a solution for those who struggle to balance their physical activity with their busy schedules. Walk to your work if at all possible. If you choose to drive then park your vehicle at a faraway location to accomplish this. Keep your exercise easy, but consult your doctor before engaging in any hard activity.

Reduce salt intake

Excessive salt consumption is harmful to one's health. It causes the bodily fluid to build and increases the strain on the heart. Salt intake should not exceed 5 to 6 grammes per day, according to UK government standards.

Furthermore, if you have high blood pressure, avoid processed foods.

Because extra amount of salt and sugar is usually added in their food to make their products taste better. Cook at home with extra veggies and herbs instead of eating out, or cook once and refrigerate for a week. Salt replacements are also available nowadays, however they are heavy in potassium and are therefore unsuitable for older individuals and pregnant women. Before using in these situations, seek medical advice.

A healthy diet

If you have high blood pressure, eating a diet rich in whole grains, fruits and vegetables, low fat dairy products and foods low in the saturated fats can drop it up to 11mmHg. It is recommended to consume at least five portions of fruits and vegetables. Dietary Approaches to Stop Hypertension (DASH) is another name of this eating strategy.

It is not easy to change your dietary habits but these are some easy suggestions to follow.

Maintain a food diary regarding what you in a day. This will surprisingly help to shed your extra pound of weight in a week time. You would be able to keep an eye on what you consume, how much and how often.

Moderate alcohol consumption

Drinking too much alcohol can be dangerous and cause high blood pressure. It is recommended not to drink over 14 units in a week. There should be also two alcohol free days and units should be evenly distributed throughout the week. Moreover, Pregnant ladies should not drink at all. Half a pint of regular beer, two thirds of small glass of wine and one single pub measure of spirits equals one unit.

Reducing heavy alcohol consumption within normal overall improves the health in many ways. It has a direct impact on the blood pressure as it lowers the systolic blood pressure.