How to Control Blood Pressure At Home?

 

High blood pressure is often referred to as 'Silent Killer' as it may result o heart disease or stroke if it is not controlled properly. It is one of the leading diseases that results to death. The food habits, the lifestyle of people have changed so adversely that they neglect their health conditions on a major basis and thus are affected majorly. Fried foods, junk foods, late night sleeping, no exercise, improper diet, improper working hours, are all reasons to a bad health in the coming future. Thus, proper precautions are put down here so that precautions can be taken even in a tight work schedule.

Blood pressure is measured in millimetres of mercury as MM HG. The top number is used to state the pressure in the blood vessels when the heart beats. Whereas the lower number represents the pressure in the blood vessels between the beats when the heart resting. The blood pressure on how much blood the heart is pumping as well as the resistance of blood flow in the arteries. The blood pressure is higher when the arteries are narrow.

Blood pressure is normal at 120/80 mm/hg. Any figure above this indicates high blood pressure. Any number below this indicates low blood pressure.

Thus, 3meds, the best online medical app in India, provides various measures to control blood pressure at home-

Regular exercise 

Exercising is considered as one of the best ways to keep yourself  healthy. It is advisable to have a continuous session of 40 minutes however if the time does not permit then 10  mins session should be done 3-4 times during the day. As we exercise regularly, the heart gets stronger and pumps with less efforts. Thus less pressure is put on arteries and blood pressure is lowered. Additional activities can also be done like walking, using stairs, doing household chores, gardening or playing a team sport.

Lose Weight

In case of people who have high blood pressure and are overweight, they should tend to lose weight. They can go on diet plans as well as take necessary precautions by themselves as well.

No sugar and refined carbohydrates

A study  shows that reducing sugar and refined carbohydrates has shown positive impact on lowering blood pressure. Also with low carbs and low sugar diet, you feel fuller longer as the intake of protein and fat has increased. It also helps from getting diabetes as well as cholesterol.

Consumption Of More Potassium And Less Sodium

Increasing the intake of potassium and reducing salt levels are also effective for lowering blood pressure. Potassium intake reduce the salt level as well as make the flow of blood easy in the blood vessels. Low fat dairy products like milk, yogurt, are good. Fish, fruits like banana, avocado, apricot and oranges and vegetables like tomatoes, green spinach, potatoes are rich in potassium content. In case of less sodium intake fruits, vegetables, fish, poulty, fewer sweets and red meats are recommended.

Less Processed Foods

Moat of the salt ad fat in the food comes from foods of restaurants, deli meats, canned soup, pizza, chips etc. Thus cutting on these fast food snacks can help in maintaining low salt level, medium sugar content and less refined carbohydrates.

Quit Smoking

Quitting to Smoke is helpful in various ways. Smoking causes an increase in blood pressure as well as heart rates. Smoking in the long run increases blood pressure by damaging blood vessel walls and narrowing down the arteries. These hardened arteries cause high blood pressure.

Eat Some Dark Chocolates

Having one to two pieces of dark chocolate everyday can help in lowering blood pressure. But these dark chocolates should be 60-70% cacao. These are considered fruitful because of the flavanoids that are present in the chocolate with more cocoa solids. They help in dilating or widening the blood vessels.

Reduce Stress, Practice Yoga

The kind of lifestyle that we are surrounded with is all built up with stress environment. It is necessary to take necessary habits to reduce your stress level. It can be painting, listening to music, drawing, reading a book, gardening or any such hobby.Even meditation or yoga can be helpful in a very good way. Yoga has a lot of breathing control, posture and meditation techniques which can help in reducing blood pressures.

Medicinal Herbs

Herbs have been used since ancient times to treat a lot of diseases. Thus, it can be taken into consideration. But it should be taken in consultation with doctor only.The list of herbs are-

1. Black Bean(Castanospermum Australe)
2. Cat's Claw(Uncaria Rhynchophylla)
3. Celery Juice(Apium Graveolens)
4. Ginger root
5. Giant Dodder
6. Roselle
7. River Lily
8. Sesame Oil

Take BP Lowering Medicines 

Medicines have always shown positive effects. Some of them which have the follwing constituents  are-

1. Omega3 polyunsaturated fatty acid
2. Whey Protein
3. Magnesium
4. Coenzyme Q10
5. Citrulline.

However, the prescribed medicines are-

1. Deuretics
2. Beta blockers
3. ACE inhibitors
4. Alpha blockers
5. Angiotensin 2 receptor blockers.

note: However, they should be taken under the diagnosis of doctor.

Outlook

Blood pressure lowering is essential to prevent from adverse effects in future. It is effective not only for the current generation but also for the forthcoming generation. Having a healthy life, a healthy diet and a safe life is all that one requires.