Controlling the rampant blood pressure is imperative in order to avoid the heart, brain, kidney, visual and other disorders that come in the wake of elevated blood pressure. Here are 10 simple ways to keep your blood pressure within the safe limits.
- Eat Healthy Foods
The Dietary Approaches to Stop Hypertension (DASH) diet for hypertension consists of consuming whole grains, low-fat dairy products, fresh fruits and vegetables. Enhance the intake of foods rich in potassium such as bananas, avocados, fish, kidney beans etc. Numerous studies have shown dark chocolate to reduce the likelihood of hypertension so you can also include moderate amounts of cocoa in diet.
- Avoid Salt
Curb the intake of sodium in your diet if you want to regulate your blood pressure. The recommended daily amount of sodium in diet is less than 2,300 milligrams per day. Salt reduction helps reduce the blood pressure to a great extent.
- Cut Back On Caffeine
Caffeine causes the blood vessels to constrict, leading to an increase in the blood pressure. In order to keep your blood pressure under control, avoid caffeinated beverages like tea and coffee. Switch to decaffeinated products if you find it hard to avoid caffeine.
- Avoid Alcohol
Alcohol consumption is associated with a high risk of hypertension which is why it is essential to limit the amount of alcohol intake. People with a strong family history of hypertension should avoid it altogether.
- Stop Smoking
Smoking damages the structure of the blood vessels and increases the odds of developing hypertension which is why it is important to quit smoking if you want to normalize your blood pressure.
- Reduce Weight
Weight reduction is one of the most effective ways of preventing high blood pressure since elevated blood pressure is a direct consequence of obesity. In order to reduce weight, avoid fattening foods, consume weight-loss promoting foods and exercise regularly.
Simple aerobic exercises, such as walking, running, jogging, cycling, swimming etc. if done on a regular basis can help avoid hypertension. Strength training is another great way of reducing the blood pressure. Exercise makes the blood vessels more compliant besides reducing weight. Avoid driving yourself too hard, though, since strenuous exercise can only serve to worsen the condition.
- Avoid Stress
Stress triggers the release of certain substances within the body which can cause narrowing of blood vessels with the resultant increase in blood pressure. Avoiding stressful situations and keeping oneself preoccupied with positive activities can help avoid stress and prevent hypertension in the long run.
- Take Supplements
Certain supplements such as coenzyme Q10 supplements have been shown to decrease the blood pressure since it is an antioxidant and protects the blood vessels against free radicals induced oxidative damage. Supplements should always be taken after consultation with a doctor.
- Green Tea
Herbal remedies such as green tea have been found to be beneficial in controlling high blood pressure since it is rich in antioxidants and other substances that help lower the blood pressure.