The amount of blood being pumped by your heart and the amount of resistance to blood flow in your arteries determine your blood pressure. When arteries are constricted, blood pressure rises. Normal blood pressure is less than 120/80 mm Hg. In medical terms, high blood pressure is defined as 130 over 80 mm Hg readings. Those with readings greater than 120/80 but less than 130/80 are considered to have high blood pressure. If your blood pressure is consistently high, you may have hypertension. The good news about hypertension is that your statistics can be drastically lowered and your risk by making lifestyle adjustments.
Here are some high bp home remedies below:
Trim down your waistline and get rid of those unwanted pounds
A rise in blood pressure frequently accompanies weight gain. Another factor contributing to hypertension in the obese is sleep apnea, which is brought on by the inability to breathe normally while sleeping. To reduce blood pressure, losing weight is one of the best remedies for high blood pressure you can do for your lifestyle. Even a modest weight loss can help those overweight or obese lower their blood pressure. Each kilogram (approximately 2.2 pounds) of weight decrease is associated with a potential 1 mm Hg drop in blood pressure. The size of one's waistline is also significant in hypertension treatment. Extra weight around the waist is associated with a higher risk of developing hypertension.
With regular exercise, high blood pressure can be lowered by roughly 5 to 8 mm Hg. Maintaining an exercise routine is crucial for preventing a return to high blood pressure. Aim for at least 30 minutes of moderate exercise daily as a general recommendation for hypertension treatment. Exercise is also helpful in preventing mild hypertension from progressing to full-blown hypertension (hypertension). Those with hypertension can benefit from regular exercise by lowering their blood pressure to healthy ranges. It is one of the remedies for high blood pressure. Exercises like walking, jogging, cycling, swimming, and dancing all count as aerobic exercise and can help reduce blood pressure. One alternative is HIIT or high-intensity interval training. Interval training consists of performing intensive bursts of work followed by rest intervals. As a bonus, strength exercise has been shown to lower blood pressure. Strength training should be performed at least twice per week. Get in touch with your doctor about starting an exercise regimen.
Consume less sodium (salt)
Do you know, how to control high bp? Improving heart health and lowering high blood pressure by roughly 5 to 6 mm Hg can be achieved with even a moderate reduction of sodium in the diet. Different populations respond differently to sodium's impact to lower blood pressure. The recommended daily allowance of salt is 2,300 milligrams (mg). On the other hand, most adults should limit their sodium consumption to 1,500 milligrams per day.
Reduce your alcohol consumption
Roughly 4 mm Hg can lower blood pressure if men and women stick to drinking fewer than one drink each day. Twelve ounces of beer, five ounces of wine, or one and a half ounces of 80-proof liquor all equal one drink. However, even one drink can increase blood pressure by a few points. The effectiveness of blood pressure drugs may also be diminished.
Stop using tobacco products
Areyou wondering how to control high bp? There is a correlation between high blood pressure and smoking. Quitting smoking is an effective way to reduce blood pressure . It can also improve general health and lower the probability of cardiovascular disease, which can add years to one's lifespan.
You should have your blood pressure tested frequently. If your doctor has diagnosed you with hypertension, take the necessary steps to reduce your blood pressure. Medication, nutritional supplements, some high bp home remedies and lifestyle adjustments may be available as potential treatment options.