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How To Control High Blood Pressure Naturally
By Dr. Armughan Riaz
Stop smoking. Not only will this
help keep your blood pressure in line, you'll also diminish your
risk of cancer and cardiovascular diseases. Smoking is main risk
factor for arteriosclerosis. Smoking injures blood vessel walls
and speeds up the process of hardening of the arteries. So even
though it does not cause high blood pressure, smoking is bad for
anyone, especially those with high blood pressure. If you smoke,
quit. If you don't smoke, don't start. Once you quit, your risk
of having a heart attack is reduced after the first year. So you
have a lot to gain by quitting.
Weight Reduction. Obese patients should lose weight. There's a
direct link between being overweight and having high blood
pressure. The more overweight you are, the greater the risk.
Start by making small changes. Cut 200 to 300 calories from your
diet each day — about the equivalent of saying "no"
to two chocolate chip cookies.
Decrease salt intake. High salt intake is linked to high blood
pressure. You should consume no more than 2,000 milligrams of
sodium per day (about one teaspoon of salt). The average American
consumes twice that, often through canned soups, frozen dinners,
soy sauce, pickles, olives and processed cheeses, which are
loaded with sodium. Read food labels and select reduced-sodium
products. Try to select food with low salt.
Add more fruits, vegetables and low-fat dairy products to your
plate. Eat one additional fruit or vegetable with every meal.
Shrink the size of your daily meat intake to six ounces, and
designate at least two dinners a week as meat-free. Fatty diets
do not directly affect blood pressure. However, saturated fats
and cholesterol in foods raise blood cholesterol, which increases
the risk for heart disease. Foods high in fats also are high in
calories, which must be reduced if you need to lose weight. Like
smoking high cholesterol is also a major risk factor for arteriosclerosis.
Limit alcohol consumption. Drink no more than one 12-ounce beer,
one 5-ounce glass of wine or one swallow (1.5 ounces) of 80-proof
whiskey if you’re a woman. Men can double these amounts.
Anything more elevates blood pressure. You can reduce your blood
pressure by 5-10 mmHg by just restricting Alcohol intake.
Exercise. First, get the green light from your physician. Then,
slowly introduce aerobic exercise into your life, increasing the
time and intensity at a pace that feels right, aiming for at
least a 30-minute workout most days of the week. Young people
should jog for 30 minutes three times per week and elderly
patients should walk longer distances than usual.
Decrease Stress and Anxiety: Yes stress and anxiety also play
role in high blood pressure. If You want your blood pressure with
in normal limits, try your self to get happy all times. Try extra
curricular activities to make your mind stress free. Stress can
make blood pressure go up for a while, and it has been thought to
contribute to high blood pressure. But the long-term effects of
stress are as yet unclear. Stress management techniques do not
seem to prevent high blood pressure. However, such techniques may
have other benefits, such as making you feel better or helping
you to control over-eating.
Caffeine and Blood Pressure: Caffeine in coffee as well as in
other drinks, such as tea and sodas, only raises blood pressure
temporarily. So you should be able to continue to have drinks
that contain caffeine, unless you are sensitive to it or have
heart disease and your doctor tells you not to have any.
Eat adequate amounts of potassium-rich foods. Potassium, another
mineral essential to good health, works in concert with sodium to
regulate blood pressure. Studies have shown that people who
consume more potassium have lower blood pressures than those who
consume less. Rich sources of potassium include many fruits, such
as cantaloupe, bananas, watermelon, oranges and orange juice, as
well as potatoes, spinach, and zucchini. (Important note: if
taking medication for high blood pressure, such as diuretics,
consult a doctor before using salt substitutes that contain high
amounts of potassium.
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