WHAT TO DO WHEN THE PRESSURE RISES
Hypertension or high blood pressure is on the rise globally, and more people are starting to have hypertension at a young age. Around 1 in 5 in Nigerian aged 18 to 69 years, and 43% aged 30 years and above have hypertension.
High blood pressure, or hypertension, occurs when the blood pressure increases to unhealthy levels. The blood pressure measurement takes into account how much blood is passing through the blood vessels and the amount of resistance the blood meets while the heart is pumping.
Lifestyle and dietary habits are contributing to this rising trend in hypertension. Among other things, high-sugar and high-fat diets, lack of exercise, obesity, smoking, and stress are risk factors of high pressure.
However, if this pressure is too high, it can cause serious damage to health. if systolic blood pressure is 140mmHg or more, or diastolic blood pressure is 90mmHg or more, that’s hypertension.
But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
Here are 5 natural ways to combat high blood pressure.
Walk and exercise regularly
Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
150 minutes of moderate exercises, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
What’s more, doing even more exercise reduces your blood pressure even further.
Eat more potassium-rich foods
Foods that are particularly high in potassium include:
- Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
- Fruit, including melons, bananas, avocados, oranges and apricots
- Dairy, such as milk and yogurt
- Tuna and salmon
- Nuts and seeds
Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
Learn to manage stress
Stress is a key driver of high blood pressure.
Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.
Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.
Losing weight can significantly lower high blood pressure. This effect is even greater when you exercise.
Berries are full of more than just juicy flavor.
They’re also packed with polyphenols, natural plant compounds that are good for your heart.
One small study had middle-aged people eat berries for eight weeks.
Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.
High blood pressure affects a large proportion of the world’s population.
While drugs are one way to treat the condition, there are many other natural techniques that can help.
Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.
Read also: Three Natural Drinks to Lower Blood Pressure