7 Simple Tips to Reduce Your Blood Pressure

Blood pressure or hypertension

When you say Blood pressure, it means high blood pressure or Hypertension. It is one of the main reasons for life-threatening heart and kidney diseases. Usually, it is asymptomatic and hence the moniker “silent killer”. It is mostly diagnosed during a routine checkup when the person visits the doctor for some other ailment. Ideal blood pressure for an adult should be 120/80 in a young person and 140/90 in the case of older people. Blood pressure is considered high if the systolic pressure is over 140 and diastolic pressure is over 90. The prevalence of hypertension increases with age.

What is blood pressure?

Blood pressure is the measurement of the force of the blood against the walls of arteries as the heart pumps blood through the body. The blood pressure readings are measured in millimeters of mercury (mmHg) as systolic pressure and diastolic pressure. The numerator indicates the systolic pressure and the denominator indicates the diastolic pressure. The pressure recorded during every heartbeat is called systolic pressure and the pressure recorded between two beats is called diastolic pressure which is normally 120/80 mm of hg. In the case of elderly people, it is 140/90 mm of hg.

Types

• Primary hypertension refers to high blood pressure where the cause is unknown. It may be caused by hereditary and environmental factors.
• Secondary hypertension is related to other medical conditions such as atherosclerosis, chronic kidney disease, coarctation of the aorta, diabetes, endocrine disorders, hyperthyroidism, certain medications such as birth control pills, corticosteroids, etc.

Risk factors

Some of the risk factors for hypertension are obesity, improper diet, an unhealthy lifestyle, mental stress, alcohol and smoking habits, lack of exercise, certain medical conditions and medications, etc.
Symptoms of high blood pressure
It is mostly asymptomatic unless otherwise discovered accidentally during a routine health checkup. Some may experience headaches, dizziness, palpitations, oedema, etc.

Complications

If the blood pressure remains high and is untreated for a long time, it might lead to serious health problems such as stroke, brain damage, congestive heart failure, chronic kidney disease, heart attack, hypertensive heart disease, peripheral artery disease, loss of vision, etc.

7 simple tips to reduce your blood pressure

Lifestyle changes and healthy choices can help to control blood pressure. Here are some of the few things you can do to avoid, prevent, control, or maintain blood pressure.

1. Diet

The first and foremost thing is to eat right. Eating the right food at the right time and the right amount. The DASH diet is a specially designed diet to reduce blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It favors vegetables, fruits, whole grains, low-fat dairy, poultry, fish, and chicken.
Eating a heart-healthy diet is the key to reducing blood pressure faster in a healthy way. Try to eat more than seven servings of fruits and vegetables each day. The goal is to have 10 servings of fruits and vegetables per day. It also helps to maintain the blood pressure that is under control. It reduces the risk of unnecessary complications, such as heart disease, stroke, and heart attack.

2. Limit Refined Sugar

Limit the amount of sweetened foods, sweetened drinks, packed juices, carbonated drinks, juices, flavored drinks, sweetened yoghurts, packed foods, and sodas, you eat regularly. Packaged foods always have hidden sugar. It is always good to take fresh fruits, nuts, whole grains, vegetables, and freshly cooked home food than store-bought fast food and junk foods. Opt for healthy snacks and salads. Always read the label of the product to cut down the sugar. High sugar levels can lead to diabetes and high blood pressure.

3. Losing weight

Get more active! Obesity is one of the main culprits in cases of high blood pressure in youngsters. Increasing physical activity reduces blood pressure in addition to losing weight. Regular exercise for about 30 minutes in the morning and 30 minutes in the evening will lower blood pressure naturally, and strengthen the cardiovascular system. If you don’t have time for exercise, walk whenever and wherever you can, take the stairs, play with your kids, and stretch your body then and again.

4. Managing stress

In most young adults, the problem of hypertension is due to excessive and unwanted stress. There are many ways to combat stress. In this busy life, it is important to take small breaks regularly to detox and de-stress your mind. You can opt for what you like to do, your passion, nature walks, listening to music, dancing, slow walks, anything that will make you feel happy and good. You can also try yoga and meditation.

5. Get enough sleep

For most adults, it is important to have 7-8 hours of sleep per night, on a regular basis. Sleep is inevitable for a person with high blood pressure and he should at least get 8 hours of sleep at night. Sleep deprivation can cause stress and it will lead to high blood pressure.

6. Avoid alcohol and smoking

If you are hypertensive, it is better to avoid alcohol and smoking habits. Try to reduce the amount gradually. Drinking excessive alcohol can raise blood pressure. Regular and chain smoking can damage the lungs, and heart and harden blood vessel walls.

7. Reduce sodium intake

People with the risk of hypertension and other heart diseases to keep their daily sodium intake between 1,500 milligrams and 2,300 milligrams per day. Cutting back on sodium is one of the ways to reduce high blood pressure. Limit your sodium intake according to your doctor’s advice. Always read the label on food products to check the sodium levels. Another way is to limit the amount of fast food, snacks, and packaged food you eat that is high in sodium levels.

One Extra Tip to reduce your blood pressure

8. Monitor the blood pressure regularly

If you suspect that you are having high blood pressure, check immediately. Once checked the best way to prevent complications is to take medications properly and maintain a log of your blood pressure readings and take it to your regular doctor appointments. It will help to know the prognosis of the treatment.

Homeopathic medicines for High blood pressure

Homeopathy can help you cope with high blood pressure when diagnosed early. It can also be used as a complementary medicine along with other medicines, to help reduce the pressure and prevent complications. Homeopathic medicines are used to maintain, control, and lower high blood pressure and allay the accompanying symptoms.

Speciality homeopathy medicines for High blood pressure

Schwabe India’s Tablets: There are specially made homeopathic medicines to reduce high blood pressure. They lower hypertension and emotional excitability. They are also useful in treating associated symptoms like irregular heartbeats, increased emotional excitability, irritability, and restlessness.

There are also specially formulated products for treating hypertension. They help to bring the pressure under control and also to maintain the optimum pressure. They treat other symptoms of high blood pressure. They are some of the homeopathic medicines to treat high blood pressure which are prescribed by homoeopaths.

It is advisable to take homoeopathic medicines under the guidance of a registered homeopathic physician.