High blood pressure or hypertension as medical professionals prefer to call it is just one of the many medical conditions wherein prevention is always
better than cure. Yes it is hereditary and if both your parents have it, chances are you are going to have it sooner or later.
However, this does not mean that you cannot fight it or at least delay it. Remember that if you take good care of your body, you will have higher chances of actually enjoying a great state of health for a longer period of time compared to those that do not.
Hypertension or high blood pressure could be due to a variety of reasons. Genetics play a role and so does lifestyle. The food you eat and what you do greatly affects it. Given these factors, one has the ability to try to prevent high blood pressure or in cases where it is already present, try to lower it.
Basically, there are two types of hypertension – primary and secondary. Primary hypertension is the kind of hypertension that develops through the years as you grow old without any underlying cause. Secondary hypertension, on the other hand, is caused by an underlying condition. Examples of which would be high cholesterol, kidney problems, tumors, thyroid problems, lung problems, heart problems, medications, illegal drugs, and even excessive alcohol use.
Over time, everyone is going to experience primary hypertension, especially when one reaches the old age. However, secondary hypertension can be prevented early on. Here are some natural quick effective ways on how to lower blood pressure without taking medication:
1. Eat a healthy and balanced diet
This is probably the advice you most often hear when it comes to taking care of one’s body and overall health. Medical experts and the wise elderly people cannot reiterate this as much. Eating a healthy and balanced diet comes with a whole load of benefits and without a single disadvantage so you really do not have a good reason not to do this.
Yes junk food (hamburgers and soft drinks) may be more attractive to eat but is it healthy? Whole grain, fruits, and vegetables can also be attractive yet they are good for the body. Be wise in making decisions on which food you are going to eat. Remember that you are what you eat.
Eat healthy foods and you will be healthy. Eat zero-nutrition foods and you will be unhealthy.
2. Exercise as much as you can
Obesity and impaired glucose tolerance is rampant today. The increasing rate of these diseases is simply overwhelming and it is attributed to today’s sedentary lifestyle. People work for endless hours without allotting a good amount of time for exercise. Even animals need exercise and that is more reason for humans to exercise whenever they can.
Exercise improves blood circulation which in turn results in a healthier heart and body. The suggested physical activity is around 30-60 minutes two to three times a week. If you have other medical conditions, it would be best to talk to your doctor or therapist for an effective exercise program.
3. Lose weight
Blood pressure commonly increases as weight increases. If you are serious about lowering down your blood pressure, lose those extra pounds. Experts say that as little as 10-pound weight loss can do wonders for the blood pressure. In addition, this also ensures that your medications (if you are taking any) will take more effect. Losing weight can be done with healthy food and cardio training (exercise training on a low pace).
4. Eliminate sodium and saturated fats in your diet
Sodium and saturated fat are two of the major culprits in increasing blood pressure. Fact is they are present in almost all the processed foods today. What you can do is opt for unprocessed foods. This ensures that what you are eating has less chemicals and preservatives.
For those instances where you just cannot veer away from processed foods, always check the label first and foremost and choose the ones with the least sodium and saturated fat content
5. Watch your alcohol and caffeine intake
Truth is alcohol and caffeine can go both ways when it comes to health. When consumed moderately, both can actually lower blood pressure. However, once one goes above the moderate consumption level, it becomes bad for the body as both can increase blood pressure.
Bottom line is despite the protective effect of minimal alcohol and caffeine intake, they still cause more harm than good to one’s body.
6. Avoid cigarettes
Smoking cigarettes or cigars or even getting exposed to second-hand smoke may constantly increase your blood pressure so you better avoid these altogether. Nicotine is the culprit here. It generally paves way for a whole lot of heart and lung problems.
7. Manage stress well
Stress and anxiety also remain common causes of increased blood pressure. If you have noticed your face reddening up when you are angry or stressed, that probably is the blood rushing to your head as your blood pressure increases.
Stress may be a constant thing in our lives but it does not mean it cannot be managed. If you want to take care of your health and heart, learn how to manage stress more effectively.
Lowering down your blood pressure is not impossible. In fact, it is not even hard to do if you have the will and is totally decided on improving your state of health.