6 Natural Ways To Reduce Hypertension
Hypertension or high blood pressure is a disease that in many cases does not show any symptoms. However, due to low awareness and health knowledge, people often underestimate hypertension. When this condition is left and lasts for the long term, hypertension can damage the arteries and increase the risk of heart attack, stroke, heart failure, and kidney failure.
The ideal blood pressure should be between 90/60 mmHg and 120/80 mmHg. If your blood pressure rises to 140/90 mm Hg or more, you tend to suffer from hypertension.
To get normal blood pressure, 2 ways can be done, including by making lifestyle changes and taking drugs. Although some people manage to normalize blood pressure by making lifestyle changes, doing both of these methods will provide more effective results. Changing lifestyle is a way to lower blood pressure naturally.
The following are 6 natural ways to reduce hypertension:
1. Reducing hypertension by reducing salt consumption
The most important way to reduce blood pressure that can be done is to reduce salt intake. Research has shown that a low sodium diet has the same effect as a blood pressure drug one and a half to double. A healthy salt recommendation is no more than 2,300 milligrams a day or about 1.5 teaspoons. If you suffer from hypertension, limit sodium intake to 1,500 milligrams per day to reduce blood pressure to 5 or 6 mmHg
2. Reducing hypertension by consuming more potassium
Low potassium levels contribute to high blood pressure. You are encouraged to consume as much as 3,000 to 3,500 milligrams of potassium through food intake such as bananas, tomatoes, and other vegetables. "If you have kidney disease, be careful not to consume too much potassium, because the kidneys may not be able to eliminate it. For people with hypertension, increasing the intake of potassium according to the recommended amount can reduce blood pressure by 4 to 5 mmHg.
3. Reducing hypertension by applying the DASH Diet
The DASH diet is designed to reduce blood pressure. The DASH diet emphasizes that we consume fruits, fiber, vegetables, whole grains, and low-fat milk. Those who do DASH can usually fulfill their potassium intake and reduce sodium intake levels that are too high. Besides, the DASH diet can also lose weight. Research shows, the DASH diet has great benefits so it is considered a natural and important way to control hypertension. The DASH diet can reduce systolic pressure by 11 mmHg, which is certainly very beneficial for people with hypertension.
4. Reducing hypertension by losing weight
Being overweight can increase the risk of high blood pressure. Obesity is indeed risky for various health problems. Losing weight every one kilogram can cause a decrease in blood pressure of 1 mmHg.
5. Reducing hypertension by reducing alcohol consumption
Reducing alcohol consumption will have a beneficial effect by reducing blood pressure by 4mmHg.
6. Reducing hypertension with physical activity
Physical activity such as aerobics, is very effective in reducing blood pressure. By doing aerobics, blood vessels will expand and contract and make it remain flexible, thus increasing and improving blood flow. Besides aerobic exercise will also encourage the formation of new blood vessels. Doing 150 minutes of aerobic activity a week can reduce blood pressure by up to 5 to 8 mmHg.
In addition to aerobic exercise, we can also do dynamic resistance training, such as bicep curls with weights, and isometric resistance exercises, such as pushing walls. The effectiveness of this method in lowering blood pressure depends on how often we do it consistently, how many repetitions are done. However, regular exercise can reduce blood pressure by 4 to 5 mmHg.
Additional ways to reduce hypertension
Two important ways contribute to reducing blood pressure, even though they have no evidence of a direct impact on blood pressure.
- Stop smoking: smoking damages the lining of blood vessels, as does high blood pressure.
- Enough sleep: Sleeping for six to eight hours soundly can prevent high blood pressure. Adequate sleep also prevents fluctuations in blood pressure that are as dangerous as hypertension.
The ideal blood pressure should be between 90/60 mmHg and 120/80 mmHg. If your blood pressure rises to 140/90 mm Hg or more, you tend to suffer from hypertension.
To get normal blood pressure, 2 ways can be done, including by making lifestyle changes and taking drugs. Although some people manage to normalize blood pressure by making lifestyle changes, doing both of these methods will provide more effective results. Changing lifestyle is a way to lower blood pressure naturally.
The following are 6 natural ways to reduce hypertension:
1. Reducing hypertension by reducing salt consumption
The most important way to reduce blood pressure that can be done is to reduce salt intake. Research has shown that a low sodium diet has the same effect as a blood pressure drug one and a half to double. A healthy salt recommendation is no more than 2,300 milligrams a day or about 1.5 teaspoons. If you suffer from hypertension, limit sodium intake to 1,500 milligrams per day to reduce blood pressure to 5 or 6 mmHg
2. Reducing hypertension by consuming more potassium
Low potassium levels contribute to high blood pressure. You are encouraged to consume as much as 3,000 to 3,500 milligrams of potassium through food intake such as bananas, tomatoes, and other vegetables. "If you have kidney disease, be careful not to consume too much potassium, because the kidneys may not be able to eliminate it. For people with hypertension, increasing the intake of potassium according to the recommended amount can reduce blood pressure by 4 to 5 mmHg.
3. Reducing hypertension by applying the DASH Diet
The DASH diet is designed to reduce blood pressure. The DASH diet emphasizes that we consume fruits, fiber, vegetables, whole grains, and low-fat milk. Those who do DASH can usually fulfill their potassium intake and reduce sodium intake levels that are too high. Besides, the DASH diet can also lose weight. Research shows, the DASH diet has great benefits so it is considered a natural and important way to control hypertension. The DASH diet can reduce systolic pressure by 11 mmHg, which is certainly very beneficial for people with hypertension.
4. Reducing hypertension by losing weight
Being overweight can increase the risk of high blood pressure. Obesity is indeed risky for various health problems. Losing weight every one kilogram can cause a decrease in blood pressure of 1 mmHg.
5. Reducing hypertension by reducing alcohol consumption
Reducing alcohol consumption will have a beneficial effect by reducing blood pressure by 4mmHg.
6. Reducing hypertension with physical activity
Physical activity such as aerobics, is very effective in reducing blood pressure. By doing aerobics, blood vessels will expand and contract and make it remain flexible, thus increasing and improving blood flow. Besides aerobic exercise will also encourage the formation of new blood vessels. Doing 150 minutes of aerobic activity a week can reduce blood pressure by up to 5 to 8 mmHg.
In addition to aerobic exercise, we can also do dynamic resistance training, such as bicep curls with weights, and isometric resistance exercises, such as pushing walls. The effectiveness of this method in lowering blood pressure depends on how often we do it consistently, how many repetitions are done. However, regular exercise can reduce blood pressure by 4 to 5 mmHg.
Additional ways to reduce hypertension
Two important ways contribute to reducing blood pressure, even though they have no evidence of a direct impact on blood pressure.
- Stop smoking: smoking damages the lining of blood vessels, as does high blood pressure.
- Enough sleep: Sleeping for six to eight hours soundly can prevent high blood pressure. Adequate sleep also prevents fluctuations in blood pressure that are as dangerous as hypertension.
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