5 Natural ways to lower the Blood Pressure
Blood Pressure is one of the most common diseases to have hit the citizens of United States of America. Every 1 out of 2 people in America has Blood pressure as a major issue. This lifestyle oriented disease finds its origin in the very way the Americans have behaved in the past few decades. Over-reliance on fast foods, less consumption of vegetable and availability of carbonated drinks have every American head frenzy and dependent. Overworking and time availability has added to the woes as well.
What are the Parameters?
As per the new guidelines released by the American Heart Association (AHA) and the American College of Cardiology (ACC) in its magazine ‘Hypertension’, the threshold for High Blood Pressure has been lowered from 140/80 mmHg to 130/80 mmHg. Now, what impact does this change have on the American Citizens? Well, 14% more US adults can now be included in the list of patients with High Blood Pressure and the number now becomes high as compared to the previous number. Of the 14% of Americans now diagnosed with the High Blood Pressure, more than 20% will need to be treated with medicine as per the AHA.
But what can the rest of the people do if we get Blood Pressure once? Well, there is no permanent solution to this but people can have measures to reduce it and keep it in check. Here are some of the natural ways to lower the Blood Pressure –
Maintenance of Proper Weight
Weight is one of the most important factors for balancing blood pressure. Obese people have more chances of getting the disease. As per John Bisognano, MD, Director of the Hypertension clinic at the University of Rochester Medical Center in Rochester, New York, ‘Weight is one of the most important determinants of blood pressure. Once someone’s BMI is over 25 to 28, taking a few pounds off will make a big difference in treating high blood pressure.’
As per a study conducted in 2014, people who gained even just 5% of their body weight saw a slight increase in their blood pressure. People with more fat in the belly have more chances of getting the blood pressure.
Must have exercise
People with more BMI than 25 should consider working out at least 4-5 days a week which includes muscle exercises as well. As per American Heart Association, a person with high BMI should work out 150 minutes least in weak and dedicate 40 minutes of that into higher-intensity activity three or four times a week. A brisk walk in the neighborhood of 1-2 Km will also do the needful. If a few minutes exercise has the potential to make you completely fit, why should not you?
Reduce the consumption of Salt
As per a survey, more than 86% of the Americans diagnosed with High Blood Pressure eat more salt than what is recommended by the American Heart Association as well as Government’s Dietary Guidelines for Americans. If you happen to be one of those missing out, try bringing your salt intake down to less than 2300 mg a day and probably to 1500 mg a day.
Follow the DASH diet
For a healthy self in a world which is constantly changing, diet is the most important thing. It is recommended by the American Heart Association that people focus more on the DASH diet or better known as Dietary Approaches to Stopping Hypertension. Following this, you can lower your salt intake and subsequently increase the intake of fruits, green vegetables, whole grains and low-fat dairy products.
As per cardiologist Nieca Goldberg, MD, Medical Director of the Women’s Heart Program at NYU Langone Medical Center in New York City, ‘the DASH diet can lower the top number- systolic pressure- anywhere from 8 to 14 points. The diet is high in foods that have calcium, magnesium, and antioxidants all of which contribute to lowering blood pressure.'
Relaxing is the key
Relaxation has the final ingredient to combat the blood pressure arising out of the Stress. Stress, on the other hand, can cause blood pressure to rise and reducing stress should be the task if you want to reduce the Blood Pressure. Research suggests that yoga, meditation, spending time with pets, laughing can be the choices important for combating stress.
Having these 5 small tricks in play, the Blood Pressure can be lowered using all generic natural ways.