High blood pressure means high damage to your heart. If left unnoticed or if it not taken proper care, then you are more likely to invite heart disease and stroke.
Did you know good health starts at home? From everything you eat to the way you behave, the exercises you do till the books you read all impacts on your mind and heart and the overall health. In order to keep your blood pressure at ease, there are a lot of foods that you can consume daily at home. This is natural.
Remedies to keep your blood pressure at ease
Regularly – Walk and exercise
Exercise is one of the best gifts that you can give to your body. And this will help you keep your blood pressure at ease. Daily exercise makes your heart stronger and more powerful at pumping blood, which in turn lowers the pressure in your arteries.
Crux: Walking 30 minutes a day daily will aid lower your blood pressure. And more exercise means more healthier heart.
Mind sodium intake
Salt intake is usually high around the world. This is due to prepared and processed foods. Salt is linked to high blood pressure and heart diseases, like stroke and blockages.
Crux: If you have already sensed high blood pressure in you or if it is be genes, it’s worth curtailing your sodium intake and see how it will make a difference. Swap your processed foods with fresh vegetables, fruits and spinach.
Less alcohol consumption
Drinking alcohol elevates blood pressure. The fact states that alcohol is related to 16% of high blood pressure cases around the globe.
Yes, it is proven that a considerable amount of alcohol shields the heart, however, those benefits will get masked if the consumption levels are higher.
Crux: Curtail your drinking habits to help better functioning of your heart.
Consume more potassium-rich foods
Potassium is an essential mineral. It detaches the sodium content in your body and calms your blood vessels.
Eating a lot of fresh foods, whole foods will supply more potassium to your body.
Crux: Consuming fresh fruits and vegetables daily that are rich in potassium will maintain your blood pressure low.
Say no to frequent caffeine
Caffeine is an instant mood booster, at least most of them believe it is, and this means high blood pressure. Anything that acts immediately on your health are signs of affecting your heart.
Curbing the count of caffeine intake daily will help lower your blood pressure. You don’t need to quite but being mindful about the number of times daily will make a difference.
Crux: Caffeine causes a short-term hike in blood pressure, albeit for many it does not have a lasting increase.
Become stress lover
Stress is the key to high blood pressure. When stress in chronic, your body is constantly in flight-or-fight mode. Physically, this means a faster heart rate and restrained blood vessels.
Stress causes you to engage in other harmful activities like drinking alcohol, eating unhealthy food and junk, think negatively that leaves an impression on your blood pressure.
Crux: Listening to soothing music, working smart than hard, taking breaks at regular intervals, and above all, befriending stress will help your heart function right
Befriend dark chocolate
Eating small amounts of dark chocolate will certainly help your heart. Cocoa powder and dark chocolate are great in flavonoids, plant compounds that cause blood vessels to dilate. The flavonoids help in lowering blood pressure.
Crux: Regularly consume dark chocolates in smaller chunks to keep your heart healthy.
Maintain your weight
You must know when you are overweight. Take immediate steps to reduce your bad weight and see the healthy after effects for yourself. Losing 5% of the total body mass will significantly lower high blood pressure.
The whole effect is best when weight loss is paired with exercise. Healthy weight loss will help your blood vessels expand and contract at ease, ergo making it easy for left ventricle to pump blood.
Crux: Maintaining ideal weight with exercise will lower high blood pressure.
Say no to smoking
Smoking is a strong reason for a lot of heart diseases. Every puff of cigarette that you may inhale leaves a tender, temporary increase in blood pressure. The chemicals in tobacco will damage blood vessels.
Crux: Though you don’t have to quit smoking, reducing the number of smokes per day will significantly help your heart function normally.
Practice deep breathing or meditation
Meditation or deep breathing are meant to stimulate the parasympathetic nervous system. This system is linked to relaxing the body, reducing the heart rate and lowering blood pressure.
Every deep breath that you inhale and exhale means right amount of blood is supplied to your body.
Crux: Practice sitting in silence daily for a while and watch your breathing to release all accumulated tension and lower your blood pressure.