5 natural ways to lower blood pressure

 High blood pressure (HBP or hypertension) is when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high. Hypertension can slowly damage the body for years before symptoms develop. Uncontrolled high blood pressure can lead to disability, a poor quality of life, or even a deadly heart attack or stroke.Although the exact causes of high blood pressure are not known, however kidney disease, unhealthy lifestyle, overweight (obesity),stress, smoking,old age, family history,diabetes, and long-termkidney infections are among the many reasons one might get a high blood pressure .High blood pressure effects includes damage to the arteries, heart, brain, kidneys,eyes. With the life-threatening effects of High blood pressure, the good news is, there are natural ways to lower blood pressure in other to be safe from the above mentioned effects of High blood pressure. I will be discussing 5 natural ways to lower blood pressure.

EXERCISE REGULARLY

It is well known fact that,it takes about one to three months for regular exercise to have an impact on your blood pressure.Exercise is a drug-free way to lower hypertension. If you already have hypertension, your doctor may have put you on medication.The benefits last only as long as you continue to exercise. An accumulation of 30 minutes of moderate intensity aerobic exercise over the course of the day can lower blood pressure. Many people ask regarding the specific types of exercises they have to do for the purpose of lowering their blood pressure. Exercise, regardless of the type, is beneficial for health when it is centered around reductions in blood pressure. However, the greatest reductions in blood pressure have been associated with aerobic exercise (jogging, walking, cycling, swimming).During exercise your heart also has a workout. The increased demand for oxygen and nutrients to be sent to your working muscles forces your heart to work harder. Over time, your heart becomes stronger and more efficient at pumping blood. This puts less force on your arteries, reducing blood pressure.Being overweight or obese increases your risk of hypertension. The two are closely linked. With each incremental rise in your weight, your blood pressure does the same. This happens because the heavier you are, the harder your heart has to work.

Exercising increases your energy expenditure, which can help to create a calorie deficit. When you burn more calories than you consume, your body is forced to break down energy (fat) stores. This can help to decrease your total body weight.

STRESS REDUCTION

Blood pressure is effectively lowered by making conscious effort to reduce stress. Everyone experiences stress. It’s a fact of life that’s impossible to escape. But while we can’t eliminate stress, it’s important to find ways to better manage it and reduce its impact on our health, especially because it's one of the causes of  higher blood pressure, which can lead to cardiovascular disease. Everyone has it within their power to reduce stress, but it takes discipline and commitment. Stress, as pointed out by health experts, is furtive. Most of us don’t realize we suffer from stress until it manifests itself through health issues with the body or brain. The best technique is to stay ahead of stress, not wait for it to present itself with symptoms. The following ideas on reducing stress are all things you can blend into your daily lives without a visit to the doctor, or resorting to some places with the purpose of meditation (although that’s not a bad idea if you find it effective in reducing your stress).  Getting enough sleep plays a vital role in stress management, especially when you get eight hours of sleep each night. You can start by setting a schedule so that you go to bed and get up at about the same time. Making the bed comfortable, arranging pillows so you have a good sleep position throughout the night, and keeping the bedroom dark and quiet, are also ways of getting a good sleep.  Learning to say no is a good way to reduce stress, in fact the failure to say no to things you can't do causes many unnecessary stress.Many people fail to realize that, it is not possible to meet the expectations of everyone. You should do it in such a way that you respect others while also standing up for your own rights. Getting rid of stressors is a smart way of reducing stress, it is important to note the things that are causing stress in other to reduce or eliminate them. Making schedules that excludes these things which cause you stress is a very good way for stress reduction.

SALT INTAKE REDUCTION

 

According to the World Health Organization (WHO),High sodium consumption (>2 grams/day, equivalent to 5 g salt/day) and insufficient potassium intake (less than 3.5 grams/day) contribute to high blood pressure and increase the risk of heart disease and stroke.Although salt is considered by many as an ingredient that really increases the taste of their meals, it is important we become cautious on the amount consumed, Reducing salt intake has been identified as one of the most cost-effective  measures countries can take to improve population health outcomes. Salt also has an effect on the heart causing ventricle walls to thicken so the heart pumps less efficiently. If you stop eating salt, your blood pressure will decrease, according to most research. Although there are other studies that says people who consume more salt are not more prone to effects than those who consumes less or no salt, However to be on the safer side, reducing your salt intake will really help you because sodium intake is not something really beneficial to the body. Considering the fact that reducing salt intake has so many health benefits which includes the following,

.The kidneys function better.

.Risk of kidney stones drop.

. Feeling less bloated henceforth.

.More energetic feeling.

. Feeling less thirsty when you quit salt 

.The possibility of getting headache reduces.

MORE POTASSIUM INTAKE

 A diet which contains high fast foods, processed foods,Carbohydrates, meat and potatoes is highly possible not to contain potassium, resulting in high blood pressure. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure. Since people with high blood pressure may also be trying to lose weight, consider potassium rich foods that are low in calories and carbohydrates.  Goodod examples include:

. Avocados

. Mushrooms

. Fat-free yogurt

. Potatoes

. Spinach

.Oranges 

However it should be noted that,too much potassium can be harmful in people with kidney disorders. As kidneys become less able to remove potassium from your blood, too much potassium may build up.

LOOSING WEIGHT

Obesity or excess weight increases the likelihood of developing high blood pressure. Weight loss reduces the strain on your heart. Being overweight puts extra strain on your heart, increasing the risk for developing high blood pressure and damage to your blood vessels that can lead to serious health threats.A little weight loss can bring a lot of health gains. Did you know you might experience health benefits from losing as few as 10 pounds? Even a small weight loss can help manage or prevent high blood pressure. Studies show that for every 2.2 pounds of weight lost, blood pressure goes down by about 1/1 mm Hg. How much you need to lose depends on your starting weight. Losing as little as 10 pounds can lower your blood pressure if you are overweight.By losing weight, levels of the hormones insulin, leptin and noradrenaline in the blood reduced, all of which are believes to be beneficial in lowering blood pressure. However, loosing weight should be done the healthy way. Below are some healthy ways to loose weight:

.Eating at regular times during the day helps burn calories at a faster rate

. Eating Fruit and veg because they are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss

.Being active is key to losing weight and keeping it off

. Drinking plenty water

. Eating foods high in fibre.