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Having High BP? Learn How To Lower Your Blood Pressure

Home remedy to reduce blood pressure
How to lower your blood pressure
How to lower your blood pressure

Meaning of Blood Pressure

Blood Pressure is the pressure of circulating blood on the walls of blood vessels and most of this pressure is due to work done by the heart by pumping blood through the circulatory system.

According to Wikipedia, High blood pressure also called Hypertension is a common type of blood pressure with a record of at least 1.5 million cases per year.

How to reduce your Blood Pressure (Home Remedy)

Hypertension is believed to be only treatable by a medical professional which is quite true but there are healthy home treatments that help in lowering blood pressure and reduce the risks of high blood pressure like stroke, dementia, heart failure and so on.

We will be looking at five healthy ways to lower high blood pressure which can be applicable to family and friends with HBP.

Understanding your Blood Pressure by category
Understanding your Blood Pressure by category

1. Exercise Regularly

Exercise goes a long way as it brings your blood pressure down to lower levels. Exercise does not mean a work out in the gym or a long strenous walk under the hot sun, there are various less stressful exercises like riding a bicycle, swimming, jogging, dancing and so on.

You should at least indulge in exercise 4 days per week for 30 to 45 minutes and it is important to be consistent for positive results.

2. Eat healthy meals 

If you a regular customer of restaurants and food vendors, you need to cut down patronising them and eat fresh homemade meals. Restaurant meals can be dramatically high in sodium and calories as most times, their meals include processed foods which are used in place of fresh food to cut down cost.

Eat lots of fruits and vegetables rather than supplements, fruits and vegetables contain potassium and potassium helps to reduce the effect of sodium on your blood pressure.

Also, reduce your intake of salt, you can make use of spices and herbs to add flavour to your food.

3. Limit intake of alcohol 

AVOID HEAVY CONSUMPTION OF ALCOHOL, apart from damaging the liver it can also cause hypertension.

Drinking alcohol in moderate amounts reduces the effectiveness of blood pressure medications

You shouldn’t take more than 1 drink a day for women, or two a day for men.

4. Reduce Stress

Stress involves emotional and physical tension, medically stress can tamper with the brain and heart as it can lead to high blood pressure, heart disease, low immune function and so on.

You need to focus on how to handle things that cause you to stress and find a way to eliminate them and if you cannot, find a way to cope with them in a healthy way. For example, always make time to relax after arguing with your boss, scolding your kids, brainstorming to carry out tasks and other activities that are stressors.

Make sure you always get enough sleep at least for six hours every day as sleep helps your blood regulate stress hormones and helps your nervous system remain healthy and lack of sleep could hurt your body’s ability to regulate stress hormones, leading to high blood pressure.

5. Monitor your blood pressure

Always keep tabs on your blood pressure to check if your healthy habits are working or not. You can also pay regular visits to your doctor at least every two weeks after you have taken all necessary actions that help lower your BP, your doctor can also give you advice on how to go about home monitoring and recommend prescriptions that will help avoid health complications.

Note that you do not have to have hypertension before you can involve the above, the body works with the heart it is important to always keep your blood pressure under control.

High blood pressure is a silent killer and you wouldn’t know if you do not do proper checkups until you begin to experience symptoms like chest pain, headache, vision problems etc.

Management, control, consistent check-up of your blood pressure reduces pocket expenses and improve and increase your life span.

As Ann Wigmore would say;” Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it”.

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