If you are wondering how to reduce high BP, you should read this article. Hypertension is known to be the silent killer. It increases the risk of cardiac arrest and strokes. Thus, it is very important to get treated immediately if you are affected by hypertension.
High blood pressure usually affects women and leads to stress and worry as well. So, here is some information on how to reduce high BP, anxiety and stress naturally: choose a nutritious low BP diet. Add more fruits, vegetables, whole grains, cereals in your daily diet and avoid fried or junk foods. Learn to relax by doing some simple exercises that would help in relaxing your mind and body.
The above-mentioned tips are quite beneficial, but there is one other thing that will make a huge difference. That thing is avoiding alcohol! Alcohol increases your heart rate and makes you physically and mentally stressed. Therefore, it is very important to reduce the amount of alcohol intake in your system.
This brings us to the next tip on how to reduce high BP. Sodium is a salt that is commonly found in most food preparations. Sodium most often comes from table salt. Decreasing your sodium intake will help in lowering your BP greatly. You can do this by eating fresh fruits and vegetables that have low sodium content. You should also make sure that the food you eat is not fried. Avoid high blood pressure caused by foods such as fries, eggs, burgers, pork, seafood, dairy products and any kind of junk foods. In addition, once again, salt intake must also be reduced!
As for potassium, it is not known what all the health benefits of potassium are. However, researches show that potassium helps in regulating blood pressure, metabolism, glucose disposal and absorption. Therefore, increasing your potassium consumption from vegetables, fruits and high potassium leafy greens would greatly help in lowering your high BP. Some of the best potassium rich vegetables include avocado, beets, carrots, potatoes, rice and dried beans.
The last tip on how to reduce high BP is by including more dark chocolate. This is because cocoa powder has been identified to contain natural plant compounds that are known to lower BP. The two beneficial compounds are flavonoids and catechins. Both of these chemicals act as antioxidants, which help in fighting the damaging effects of free radicals. Together with high potassium content, dark chocolate is proven to be effective in reducing BP and improving your overall health.
The bottom line when it comes to how to reduce high BP is exercise. Exercise has been proven to help lower blood pressure and this includes diuretics such as alcohol, nicotine and caffeine. If you are a regular smoker, you may want to stop. Alcohol and caffeine increase your heart rate and make you feel tired all the time. Instead, you should replace alcohol with low or no calorie wine or champagne which are known to be pleasant alternatives to the alcoholic variety.
Healthy eating habits and an active lifestyle can help lower blood pressure naturally. When it comes to diet, the most important things to watch out for are salt, sugar, fats, dairy products, alcohol and caffeine. Avoid taking too much of any of these substances. Instead, eat fresh fruits and vegetables and include fish in your meals. Some helpful tips are to cut down on fat by losing weight slowly and not eating processed foods at all.
A good way to keep your blood pressure in check is to quit smoking and drinking alcohol. Even though it is difficult, doing so will greatly help. If you need to add any of these substances to your diet to help you control it, do so in moderation. This means not drinking one drink for every meal or having two drinks per day. You don’t have to give up everything you love but it is important to strike a balance.