Have you heard about the silent killer? If not, it is worthy to tell you that the disease is known as a silent killer and that the disease is high blood pressure. In many people, it does not come with any symptoms and increases the risks of heart problems and strokes, and these two diseases increase the chances of death even in healthy people.
It wouldn’t surprise you that half of the population of the USA is identified with high blood pressure. According to the best doctors in Rawalpindi, high blood pressure is not like a headache you would take a painkiller and that symptom will disappear. It is a chronic disease and would not disappear easily by taking medicines.
To control this deadly disease, you need to make some changes in your lifestyle. To do so, you need to follow a healthy pattern that will help you to control your blood pressure.
Home Remedies for High Blood Pressure
Some home remedies would be effective enough for any patient with high blood pressure to live a healthy life:
Lose Your Weight, Especially Belly Fat
Are you aware that increased weight increases the risks of high blood pressure? In addition, obesity, in many people, can also cause interrupted breathing during sleep, and this condition is known as sleep apnea, this condition as a result increases the chances of high blood pressure.
Medical specialists believe that making changes in your weight would be the best and first step you would take to control your high blood pressure. Losing weight even a small amount would help to reduce high blood pressure. If you are aiming to lose weight by 2.2 pounds, it would play a role in reducing blood pressure by 1mm Hg.
In addition, while losing weight, you also need to pay attention to the waist. If you carry a lot of fat around your tummy then it also increases the risk of high blood pressure. Men with a waist more than forty inches are at great risk of this deadly disease, and women with a waist greater than thirty-five also experience increased risks.
Salt
People around the world consume salt in high amounts and don’t care whether high consumption for them is bad or not? Salt is an essential part of processed and prepared foods and everyone loves to consume these foods.
Due to various side effects of salt, many organizations are trying their best to aware people that they need to lower their salt intake within a short period of time because a number of studies concluded that high salt intake is positively linked with high blood pressure and even strokes.
However, some recent studies indicated that the association between sodium (salt) intake and high blood pressure is not clear. Medical researchers purposed a reason for these contradictory results and the reason is the genetic differences in how people process it. If you are diagnosed with hypertension, you need to lower the salt intake to take a look that if it makes any difference. If lowering your intake, there is a reduction in high blood pressure, it would be important for you to consume salt in lower amounts.
Sugar and Carbohydrates
If you are trying to lose weight, a reduction in sugar intake and refined carbohydrates is a must. It would help you to reduce weight and reduction in weight would contribute to lower increased high blood pressure.
A review, that was conducted in 2014, concluded that regular intake of fructose increases blood pressure significantly. Therefore, general physicians recommend that a patient with hypertension would have to exclude foods from his diet that contains fructose.
When you consume a diet that is low in sugar and carbs it helps you to stay full for a period of time because you consume foods that are full of fat and protein.
Increase Potassium Intake
Potassium is essential when you are trying to reduce high blood pressure because it helps your body to reduce sodium levels in the body and this reduction contributes to lower blood pressure. There are a lot of diets that you can follow that are packed with potassium and decreased amounts of sodium.
To sustain a steadiness between potassium and sodium in your diet, you need to consume fewer processed foods. Several foods that are packed with potassium are:
- Vegs
- Beans
- Nuts
- Fish
- Dairy products
To effectively get benefits against hypertension, you need to consume fresh vegs and fruits regularly, and you will be amazed by the results.
Manage Your Stress
Stress is another disaster for blood pressure because when you constantly experienced chronic stress, there is a constriction in your blood pressure that increases blood pressure.
You need to know the factors that are contributors to your stress, and it is important to get rid of these factors. In addition, medical studies also confirm that stress is a contributor to hypertension.