This article is about ways to lower blood pressure. Hypertension is the problem that is increasing day by day. There are mainly two factors that lead to high blood pressure – narrowness of your arteries and the quality of blood that your heart pumps. These are the two reasons that are responsible for high blood pressure. But there are other factors that can trigger these causes of high blood pressure. We will discuss those triggers further in this article.
As soon as you notice the symptoms of high blood pressure, you should directly go to the doctor and get your blood pressure checked. When you find out that your blood pressure is high, you can go for different measures and bring your blood pressure down. There are some dietary changes that you can make in order to lower your blood pressure. Along with that, there are certain foods that can also help your maintain you blood pressure. In this article, we are going to discuss different ways that will help you bring down your blood pressure. Read the article and learn different ways to get rid of hypertension.
Causes of High Blood Pressure:
In the very first paragraph we discussed two means reason that lead to high blood pressure. But, there are different factors that can cause high blood pressure. Here are different factors that can trigger the causes of blood pressure:
- Lack of physical exercise
- Overweight and obesity
- Consuming too much salt in diet
- Too much consumption of alcohol
- Old age
- Chronic kidney disease
- Sleep apnea
- Thyroid disorders
Symptoms of High Blood Pressure:
Here are the symptoms that you can mark to recognize that you are suffering with hypertension:
- Shortness of breath
- Severe Anxiety
- Severe headache
Following DASH Diet to Lower Blood Pressure:
Dietary Approaches to Stop Hypertension (DASH) is an amazing way to treat hypertension. Here are different approaches that you can follow under this category. With the help of the approaches mentioned under this category, you can simply lower down the level of blood pressure in your body.
1.) Cut Down Sodium Intake to Lower Blood Pressure
This is the very first thing that you should when you want to get rid of high blood pressure with dietary changes. You should not have more that 2300 mg of sodium in your diet. Salt is rich in sodium and thus the best way to reduce the consumption of sodium intake is to reduce the consumption of salt.
- Avoid adding table salt to your food. Reduce using salt while you are cooking. Also, stop using salt coking rice and pasta.
- You should also decrease the consumption of salty snacks. Avoid going for processed chips and other snacks. Also avoid salted nuts.
- When you are purchasing the canned food, look special to the amount of alt added to them.
2.) Enjoy Grains to Lower Blood Pressure
You should make sure that you are including six to eight servings of food ever day. Whole grains are always better than the processed white floor that is used to prepared fast food. You should avoid going for slices of bread and the serving of pasta. In place of them, you should go for whole grains.
- There is whole wheat flour pasta available in the market. You can go for them in the case you want to enjoy delicious pasta.
- Also, you should go for oatmeal and brown flour. They are excellent source of fiber and nutrients.
3.) Consume Less Dairy Products to Lower Blood Pressure
You should also avoid consuming dairy products. Dairy products are high in vitamin D and calcium. You should consume only two-three servings of dairy products daily. One serving is one cup.
- Cheese is high in salt and thus you are advised to consume it rarely.
- If you are going for yoghurt and milk then you should make sure that you are going for low-fat or skimmed products.
4.) Fruits and Vegetables to Lower Blood Pressure
In case your blood pressure is high, you are advised to stick to fruits and vegetables. Stay away from meat and include the servings of fruits and vegetables in your diet. You should include a cup of vegetable or half cup of cooked vegetables in your meal. Vegetable and fruits provide a good amount of magnesium and potassium to the body and thus they do a lot in lowering the level of blood pressure in the body.
Increase the consumption of salads. You can keep playing with the varieties of salads. You can sweetened them by adding orange and apple slices. You should include fruits like apple, that have a very thin skin. you can also try some of the traditional salads like carrots, tomatoes and fresh greens. Also, you are also advised to avoid salad dressing. They contain a good amount of salt and fatty oil.
- You can replace pasta with veggies as side dish.
- You can also consume fruits and vegetables as snacks between the meals. You can go for banana, apple, carrot, green pepper or cucumber. You can carry these foods to your work place or school.
5.) Control Fat Consumption to Lower Blood Pressure
Controlling the consumption of fat is one of the most important things to do in order to get rid of high blood pressure. The more fat you consume higher are the chances of higher blood pressure. You should restrict the consumption of fat to the maximum of three servings a day. One tablespoon is one serving for butter.
- You should avoid spreading mayonnaise and butter on bread.
- Also reduce the amount of oil in which you cook your food.
- In place of whole milk, you should go for skimmed milk.
- Avoid lard, heavy creams, palm, coconut oil and solid shortenings.
Foods to Lower Blood Pressure:
In the above part, we discussed the importance of DASH diet in order to reduce blood pressure. There are severe foods as well that you can target to reduce blood pressure. There are several foods that you can try for yourself and get rid of high blood pressure fast and naturally. Consuming foods regularly also ensures the prevention of high blood pressure in future. Different foods to lower high blood pressure are discussed below. Go for these foods and treat the problem fast.
1.) Banana to Lower Blood Pressure
Banana is one of the most amazing foods that you can go for in order to reduce high blood pressure. You can consume one ripe banana daily to prevent the condition of high blood pressure. Also, being high in different contents like potassium, magnesium and fiber, it is great for your system. In case you do not want to consume banana straight then you can definitely go for the tasty banana shake.
One medium sized banana can provide you 1 per cent of calcium, 12 per cent of potassium and 8 per cent of magnesium that your body requires daily.
2.) Kiwi to Lower Blood Pressure
Kiwifruit is something that has a number of benefits. It is highly recommended for weight loss and can also be used to get rid of various health related issues. This is one of the best foods that lower blood pressure naturally. If you are prone to high blood pressure problem then you should consume this food daily. As, it is known for weight loss and being obese is also a cause of high blood pressure then kiwi is going to benefit you in two different ways. So, go for this fruits and maintain your blood pressure.
A kiwifruits gives you 2 percent of calcium, 7 per cent of magnesium and 9 per cent of potassium that you require every day.
3.) White Beans to Lower Blood Pressure
White beans are also recommended to treat high blood pressure. White beans are known to bring the down the level of blood pressure and thus you are recommended to go for it when suffering with high blood pressure. You can use this as your side dish and enjoy the taste with the health benefits it provides. You can also use it to prepare soups. It is great for vegetarians. Make sure that you go for low-sodium white beans. If fresh ones are available then it is well and good. Also, you are advised to avoid salt.
Adding one cup of white beans provide you 13 per cent of calcium, 30 per cent of magnesium and 24 per cent of potassium.
4.) Broccoli to Lower Blood Pressure
Broccoli is also one of the best foods for high blood pressure treatment. It is known to treat a number of health related problems is also among the healthiest and most nutritious foods. You can simply add this green vegetable as your side dish. Going for the cooked form of broccoli is best of all forms. It also contains glucosinolates, cancer fighting phytonutrients. So, you are advised to include broccoli in your food daily and get rid of high blood pressure fast and naturally.
Every one cup of cooked broccoli provides 6 per cent of calcium, 8 per cent of magnesium and 14 per cent of potassium.
5.) Avocado to Lower Blood Pressure
This creamy food is also one of the most awesome foods that can be tried to get rid of high blood pressure. This creamy food has a number of health benefits and thus you should go for it. It is also high in soothing properties that relieves one from pressure. It is also high in heart-healthy monounsaturated fats. Also, it contains carotenoids. So, you can simply increase the consumption avocado in order to reduce blood pressure.
One-half avocado provides 1 per cent of calcium, 5 per cent of magnesium and 10 per cent of potassium that your body requires every day.
6.) Sweet Potato to Lower Blood Pressure
Sweet potatoes area also considered one of the most excellent foods for high blood pressure. This sweet potato can serve as a desert in your plate and you can enjoy every serving of it. You can also go for smoothies prepares with the food. Baked sweet potatoes are always delicious. So, no matter which form your consume it, you are going to love this delicious food. One medium sized potato can do the job for you.
One medium sized potato provides 4 per cent of calcium, 8 per cent of magnesium and 15 per cent of potassium.
7.) Kale to Lower Blood Pressure
You can also go for kale in order to lower blood pressure fast and naturally. The best part about kale is that they are low in calories and thus can be consumed without any doubt. Being high in different nutrients and properties it is considered a superfood. It also contains antioxidants and alpha-linolenic acid, it is a plant based food that helps cools inflammation. Baby kale leaves can be used as perfect salad. In fact, you can replace you salad with kale leaves. So, just include kale leaves in your food and marinating the level of blood pressure. You can have it in both raw and cooked form.
One serving of kale leaves provides 9 per cent of calcium, 6 per cent of magnesium and 9 per cent of potassium.
8.) Tilapia to Lower Blood Pressure
You can also go for tilapia in order to reduce blood pressure. This mild fish is amazing for your high blood pressure and is also great for your overall health. They are available through-out the year. You can consume it any form you like. You can go for any form you like. You can try baked, roasted or any type you like. You can try it with different seasonings. You can also top it with kiwi-avocado salsa. This is one of the tastiest foods that you can try for yourself.
Four ounces of tilapia provides 8 per cent of each magnesium and potassium that your body requires every day.
Lifestyle Changes to Lower Blood Pressure:
In the above part of the article we discussed different ways to reduce blood pressure by changing your eating habits. But, bringing some changes in lifestyle cab help you a lot in bringing down your blood pressure level in the body. Now we are going to discuss some of the most necessary changes that you can bring into your lifestyle to lower high blood pressure.
1.) Exercise to Lower Blood Pressure
Exercising is the best way to maintain blood pressure. It is the best way to control your weight and reduce stress. Stress and being overweight is one of the main causes of high blood pressure. Thus you are advises to go for exercises daily.
- You are advised to go for around 75-150 minutes of physical activity every week.
- You can go for running, jogging, walking dancing, swimming, biking.
- You can also lay the sports of your choice.
- You are also advised to go for evening walk or enjoy a walk after dinner.
- In order to maintain the bone density and to build muscles, you can go for weight lifting exercises.
2.) Cut Down the Consumption of Alcohol to Lower Blood Pressure
Cutting down the consumption of alcohol is what you can do in order to get rid of high blood pressure. Alcohol is really bad for your heart and thus you should avoid consuming it. It is high in calories and increases the chances to make your obese. Make sure that you drink only moderate amount.
3.) Avoid Medications to Lower Blood Pressure
There are some medications that can also raise the level of blood pressure in the body. Thus, you are advised to consult your doctor in case you are thinking that some medication is raising your blood pressure. Do not discard the use of the medicines without consulting your doctor. Here are some of the medicines that can raise your blood pressure:
- Birth control pills
- Some cold medications and decongestants
- Over the counter drugs
- Cocaine, amphetamines and crystal methamphetamines
4.) Avoid Tobacco to Lower Blood Pressure
Smoking and chewing tobacco should also be avoided completely. They make the arteries clogged and thus raise the chances of heart problems. So, if you love smoking then discard this habit as soon as possible. To quit smoking, you can consult your doctor, talk to councilor or you can also indulge yourself in something more creative and interesting.
5.) Reduce Stress to Lower Blood Pressure
Stress is one of the major causes for high blood pressure. Thus you are advised to keep yourself far away from stress. There are several things that you can go for in order to reduce stress. In case you are thinking so much about something then you can talk to your friend about it. There are other ways as well that will help reduce stress. You can go for yoga, medication or you can also try the music therapy.
Above we discuss some of the best ways to lower blood pressure. You can go for these different methods we discussed and you will be able to treat high blood pressure fast and naturally. But, in case you still feel that there is no improvement, you have to consult your doctor.