High Blood Pressure or Hypertension, is called the “silent killer” for a reason. The reason being it often has no symptoms. It is a major risk for heart disease and stroke. Blood pressure is the force through which the heart pumps blood to the various body parts. Normal adult blood pressure is as a systolic blood pressure of 120 mm Hg, and diastolic blood pressure of 80 mm Hg. Your blood pressure depends on how much blood your heart is pumping, and how much resistance is there in your arteries. The narrower your arteries, the higher your blood pressure. It’s very important to take necessary and preventive measures to avoid any change in your blood pressure that might further affect your health.
Below are a few steps to lower your Blood Pressure levels.
#1 Avoid Packaged & Processed Food
Most of the extra salt in your diet comes from processed foods and foods from restaurants. At home, popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks. They reduce our body’s ability to absorb and digest nutrients. These foods affect the sodium: potassium ratio and the water balance, which causes a negative effect on blood pressure. If you look for what actually gives food taste and makes you feel full is the Fat. Foods labeled “low-fat” are usually high in salt and sugar to compensate for the loss of fat.
#2 Get a Sound Sleep
To maintain healthy blood pressure and avoid other diseases, your body needs proper rest and sleep for at least 6-8 hours. Regulating the sleeping and wake up time is as important as the quantity of sleep.
#3 Eat Less but Right Kind of Salt
Salt intake is high in the body due to processed and prepared food. Use unrefined salt Himalayan pink salt/black salt/rock salt for the excellent balance of sodium and potassium that it provides. White, iodized salt only provides sodium and zero potassium. Many studies have linked high salt intake with high blood pressure and heart events, including stroke.
#4 Exercise & Walk Regularly
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
150 minutes of moderate exercises, like walking, or 75 minutes of running, can help lower blood pressure and improve your heart health. As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.
#5 Cut Back on Sugar & Caffeine
Caffeine may have a stronger effect on people who don’t consume it regularly. If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost. Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.