High blood pressure is a very common health condition that should be considered a serious undercurrent health threat. It is still called a silent killer, because it does not cause noticeable symptoms or warning signs until complications develop. The elevated blood pressure, which is designated by the term hypertension, increases the risk of cardiovascular disease, stroke, and even kidney problems. Hypertension is characterized by systolic blood pressure (high value) over 140mmHg and diastolic blood pressure (low value) above 90mmHg. According to World Health Organization data, one billion people at a global level have high blood pressure and the situation is only worsening. It is estimated that by 2025, 1.5 billion adults will live with hypertension. People suffering from hypertension often need medications to regulate blood pressure. But changes in lifestyle and diet can significantly contribute to the improvement of the situation. Many succeed in the natural way to control blood pressure and disappear with the necessity of using medication therapy. Here are some effective natural ways to regulate blood pressure:
- Reduce stress:
It is not in vain that stress is the biggest cause of disease. Experts warn that there is a great connection between stress and anxiety and blood pressure. When you are stressed, hormones that temporarily increase blood pressure are produced in the body, because they cause an accelerated heartbeat and narrowing of the blood vessels. Therefore, strive to reduce the stress in your life as much as possible. Deep breathing techniques and physical activity are great methods for reducing anxiety and tension. Many doctors recommend yoga or meditation as effective ways to minimize stress.
- Consume bananas:
Bananas are a rich source of potassium, and doctors say potassium is especially useful for people who suffer from high blood pressure. In addition to bananas, it is recommended to consume unripe baked potatoes, fresh orange juice and low fat percent yoghurt.
- Relax with classical music:
Harmonic melodies of classical music can act as a therapy for people with high blood pressure. Experts recommend a daily 30-minute relaxation by listening to classical or other type of relaxing music and deep breathing to control hypertension.
- Reduce salt intake to 5 grams per day:
Some people’s blood pressure is much more susceptible to sodium. It is known that most sodium is injected through salt, so limiting the amount of salt consumed can help certain individual’s lower blood pressure. Instead of salt, use other spices to prepare meals. Processed foods often contain lots of salt, so carefully read the product labels.
- Decrease caffeine, do not drink more than two coffees a day:
It cannot yet be said with certainty whether caffeine has a long-term increase in blood pressure or has only a short-term effect. Nevertheless, medical experts recommend reducing caffeine intake through coffee or other drinks. Do not consume more than two coffees a day.
- Minor consumption of dark chocolate with a minimum of 70% cocoa:
A tasty method of lowering blood pressure is the consumption of dark chocolate. Scientists have repeatedly proved that chocolate containing at least 70% cocoa helps reduce blood pressure in people who have hypertension. The recommended daily dose is 100 grams.
- Forget cigarettes and do not become a victim of passive smoking:
Increasing blood pressure is just one of the bad consequences of smoking. Breathing of the smoke increases the blood pressure by about 10mmHg and keeps it elevated for an hour after smoking the cigarette. If you are a passionate smoker and you smoke constantly, that means your blood pressure keeps you up all day long. Passive smoking should also be seen as a health threat.
- Exercise 30 minutes in most days of the week:
Choose any activity and at least 4-5 days per week practice in half an hour. In accordance with your options, you can choose hiking, cycling, running, swimming or aerobics. Cardiologists claim that people who have stopped sedentary lifestyles and began to recreate aerobic exercises manage to lower blood pressure by 4-9 mmHg.
- Enjoy a small amount of alcohol and never overdo it:
In small amounts alcohol can be helpful and reduce blood pressure by 2-4mmHg. But in large quantities not only brings no benefits, but it also has a negative effect. Never drink more than one drink per day if you are a woman and two if you are a man. This means that 150ml of wine per day is within the permissible limits. If you have not consumed alcohol before, you should not start doing this with the idea of lowering your blood pressure.
- Maintain a healthy body weight and pay attention to the waist circumference:
Weight gain is associated with an increase in blood pressure. If you have difficulty in weighting, try to lose weight. As you reduce weight, this will also reduce your pressure. Keep in mind that people who have a lot of fat on the stomach are at higher risk of hypertension. Do not let the stomach volume exceed 88 centimeters if you are a woman or 102 centimeters if you are a man, because then the risk of high blood pressure and heart disease is significantly higher.
Due to the fact that high blood pressure does not show symptoms, regular measurements are very important. Particularly careful should be people who suffer from diabetes, as 60% of them have high blood pressure.