6 Home Remedies for Managing High Blood Pressure
Blood pressure is
the force at which blood pumps from the heart into the arteries. A normal blood
pressure reading is less than 120/80 mm Hg.
When blood pressure
is high, the blood moves through the arteries more forcefully. This puts
increased pressure on the delicate tissues in the arteries and damages the
blood vessels.
High blood pressure,
or hypertension, affects about half of American adults, estimates the American
College of Cardiology.
Known as a “silent
killer,” it usually doesn’t cause symptoms until there’s significant damage
done to the heart. Without visible symptoms, most people are unaware that they
have high blood pressure.
1. Get moving
Exercising 30 to 60
minutes a day is an important part of healthy living.
Along with helping
lower blood pressure, regular physical activity benefits your mood, strength,
and balance. It decreases your risk of diabetes and other types of heart disease.
If you’ve been
inactive for a while, talk to your doctor about a safe exercise routine.
Start out slowly, then gradually pick up the pace and frequency of your
workouts.
Not a fan of the
gym? Take your workout outside. Go for a hike, jog, or swim and
still reap the benefits. The important thing is to get moving!
The American
Heart Association (AHA) also recommends incorporating muscle strengthening activity at
least two days per week. You can try lifting weights, doing pushups, or
performing any other exercise that helps build lean muscle mass.
2. Follow the
DASH diet
Following the
Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood
pressure by as much as 11 mm Hg
systolic. The DASH diet consists of:
- eating
fruits, vegetables, and whole grains
- eating
low-fat dairy products, lean meats, fish, and nuts
- eliminating
foods that are high in saturated fats, such as processed foods, full-fat
dairy products, and fatty meats
It also helps to cut
back on desserts and sweetened beverages, such as soda and juice.
3. Put down the saltshaker
Keeping your sodium
intake to a minimum can be vital for lowering blood pressure.
In some people, when
you eat too much sodium, your
body starts to retain fluid. This results in a sharp rise in blood pressure.
The AHA recommends
limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per
day. That’s a little over half a teaspoon of table salt.
To decrease sodium
in your diet, don’t add salt to your food. One teaspoon of table salt has 2,300
mg of sodium!
Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible.
No comments:
Post a Comment