How to Lower high blood pressure – keep and restricting salt intake is one of the important steps to prevent or overcome the high blood pressure. But this is not the only thing we can do to keep your blood pressure stays healthy.
Thus, how eating patterns carried by sufferers of hypertension hypertensive condition or to prevent that?
Hypertension or high blood pressure, including diseases that attack secretly. It is very difficult to know someone affected by hypertension, blood pressure measure without first.
Therefore, we recommend that you check your blood pressure to see a doctor to determine whether you are experiencing hypertension or not. Usually the doctor will use the tensimeter to know blood pressure.
The Category Hypertension
How do I know someone affected by hypertension? Note the results of the measurement of blood pressure. The first digit of the result is the systolic blood pressure measurement, which means the size of the pressure in the arteries when the heart is beating you. Then the next number is the diastolic blood pressure, indicating between the heart rate when the heart you rest. Normal blood pressure is less than 120/80.
When the results of the measurement of blood pressure is above normal, then it can be categorized into the following.
-Prahipertensi: where blood pressure ranges between 120-140 to systolic or 80-89 for diastolic numbers.
-Hypertension stage 1: if ye systolic pressure ranges between 140-159 diastolic pressure or 90-99.
-Stage 2 Hypertension: systolic pressure at the time of 160 or higher, where diastolic pressure 100 or higher.
Powerful Ways Overcome High Blood Pressure Naturally
Indeed in salt and sodium has an important role, but to keep the blood pressure to normal there are some other things you should do, apart from reducing salt consumption. What are that?
1. Know your food
Most people are not aware of what they eat every day, especially in terms of content. For those of you who want to keep their blood pressure in the normal range, can start with a close watch on food intake and nutrient content in it.
Foods that contain high salt or sodium can increase blood pressure. The less sodium you consume, then it will be increasingly controlled blood pressure you. Instead, multiply the consumption of foods containing potassium, magnesium, and fiber can help you control your blood pressure.
Foods that are high in sodium content will include food in cans, fast food, and other processed foods. If necessary, make a note of the amount of salt you consume each day. If you are consuming the food in the package, read the label. Make sure the food is sodium content of no more than 5 percent, to avoid foods containing sodium more than 20 percent.
In addition to salt, limit the use of soy sauce anyway when you are cooking in the kitchen. Examples of foods that are high in salt can contain among other things like bread, tomato sauce, chilli sauce, snacks, crackers and nuts that are already seasoned. Limit eating out anyway, because the best way to lower blood pressure is to you cook it yourself at home.
For the changes to be running smoothly, do it gradually. For example, you can begin to limit the consumption of sodium as much as one teaspoon or approximately 2,400 milligrams. When the body has already begun to adapt, you can minimize it again becomes 2/3 teaspoon or around 1,500 milligrams. The amount taken from throughout the food you cook and serve above the dining table.
May be packed with a little salt tastes will be bland, especially for you who likes savory food. To provide flavor and aroma, you can use low-sodium seasonings, such as vinegar or other natural spices. Specify the appropriate spice seleramu itself, which obviously do not contain sodium.
2. the ideal diet
To date there is no food-lowering high blood pressure which can work immediately. Blood pressure in the normal range depends on a healthy diet overall.
The recommended diet for hypertension is a DASH or the Dietary Approaches to Stop Hypertension. There are four main principles in the DASH diet, among other things:
-Increase the intake of nutrients from whole-grains, fish, poultry, and nuts.
-Multiply the fruit, vegetable consumption anyway, and low-fat dairy products.
-Reduce salt, sweet foods and drinks, as well as red meat.
-Reduce foods that are high in saturated fats, trans fats, and cholesterol.
3. reduce caffeine
Indeed the current influence of caffeine on blood pressure is still debated, it is believed there are certain compounds that lead to a spike in blood pressure, but their very nature temporary or permanent scientists haven't dared to conclude definitively.
To see the effect of the caffeine, you can check the blood pressure after taking a cup of coffee. If you blood pressure increased by more than 10 points, meaning you have a sensitivity to caffeine.
4. Limit alcohol
Consuming liquor in a little to moderate amounts can help lower blood pressure. But if consumed in large quantities will result in hypertension permanently.
In addition, alcoholic beverages are also potentially at odds with the drug antihipertensi, so that it can reduce the efficacy of the drug. You should not consume liquor with the aim of lowering high blood pressure.
Whatever the reason, the liquor was still not good for long term health. Consuming liquor can make weight increases dratis. As we know along with obesity (overweight) is one of the causes of hypertension.
5. Lose weight
High blood pressure will increase seiringan with increasing body weight. Losing weight 4.5 Kg can help reduce high blood pressure you are experiencing. In General, the more you lose the weight, it will be the better for lowering high blood pressure.
In addition, you should also pay attention to the size of the waist circumference. The more fat that accumulates in waist circumference, then will the greater risk of severe hypertension. Read more about how to lose weight fast with my previous review.
6. Exercise in tertatur
At least pausing time 30-60 minutes to do the exercise. This kind of physical activity is very powerful to lower high blood pressure. Even you can feel the effect is just one week away.
If you suffer from prahipertensi, gentle exercise can help prevent you exposed to hypertension. No need to do heavy exercise, just take some time for jogging or leisurely bike only 30 minutes a day.
7. avoid tobacco products and cigarette smoke
Lowering high blood pressure should preferably be done by starting to avoid tobacco products, especially smoking. Tobacco have nicotine content can potentially increase blood pressure of 10 mmHg or even more, just an hour after smoking. This means the smoke throughout the day can potentially make you blood pressure continues to increase.
Not only is smoking, you have to avoid cigarette smoke. Although you are not the active smokers, but inhaling cigarette smoke can cause serious health problems, ranging from hypertension to heart disease with a pretty deadly.
8. reduce stress
Stress or excessive anxiety can potentially increase the blood pressure. Take the time now to think about what causes you to feel stress, whether it is work, romance, family, financial, or other.
Once you know the cause of stress, consider how to eliminate stress. If you can not cope with all the stress, at least take the time to resolve it healthily. For example, such as holidays, breathing exercises, meditation, yoga, and more.
9. get more support from family and friends
Support from outside is very important so that you can be more consistent in lowering blood pressure. Moreover, the support that comes from family and close friends.
Indirectly they will push you to do exercise, avoid high bersodium food, alcohol, cigarettes, caffeine, and much more.
Talk to them about the problem that you are. Don't forget to let them know as well what are the dangers of hypertension for health it.
10. use natural herbs
Tips for lowering high blood pressure of the latter is to use a natural high blood medications. In choosing a remedy hypertension do not arbitrarily choose which already has a good name in the market. You can ask family, friends, or doctors to get the best recommendation.
Some experts suggest the best natural hypertension drugs among other things like garlic, cucumber, noni, lime, banana (rich in potassium), leaf meniran, sweet star fruit, celery leaves, and so on. Konsumsilah traditional medicine before eating regularly 1 x a day.
To monitor the blood pressure you, we recommend that you create a timetable to consult a doctor once a month or two months. Don't forget, ask for a tool that can be used to measure blood pressure at home without having to go back and forth to the doctor.
That's some way of lowering high blood pressure naturally that you can try. If there is a less obvious or other tips you want to share, don't hesitate to convey in the comments field, later we will discuss together.
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