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How to control high blood pressure?

Updated: Sep 29, 2022


1. Water Intake

The best way to reduce high blood pressure is to cut back on sodium intake. Sodium is responsible for causing water retention and raising blood pressure. Reduce the amount of salt added to foods (i.e., breaded snacks) and use condiments sparingly. Drink plenty of purified water instead. You should aim to drink 2-3 liters of pure water daily. A word of caution here-avoid drinking water with sugar content. Sugar is extremely diuretic and it is much easier to retain fluids if the body does not consume any extra fluid. Also, avoid caffeine and alcohol while trying to lower blood pressure naturally. These substances dehydrate the body and may make lowering blood pressure harder.


2. Weight Control

Losing weight helps lower blood pressure. If you have hypertension, start by losing 5 pounds. If you don't have hypertension, then lose 10 pounds. When you lose weight, the number one thing you'll notice is how good you feel. Exercise also lowers blood pressure. Try walking briskly for 30 minutes three times each week. If you want to lose weight faster, try using a calorie tracker app.


3. Stress Management

Stress can cause high blood pressure. To prevent this, find ways to manage your stress levels. Meditation, prayer, exercise, yoga, massage, breathing exercises, and journaling help people cope with stress. Don't ignore any warning signs of stress, including headaches, dizziness, heart palpitations, neck pain, and insomnia. Get proper sleep, eat well, and take time to relax.


4. Salt Substitutes

Salt substitutes will help lower blood pressure without negatively affecting your taste buds. There are many different types of salt substitutes available today. One of the most popular is low-sodium bouillon cubes. As long as they do not contain additives, these can be helpful in controlling blood pressure.


5. Diet and Nutrition

A diet rich in fruits and vegetables will improve your cardiovascular system and help keep your blood pressure at normal levels. Eat fish once or twice per week. In addition, limit red meat consumption to two servings per day. Finally, make sure you get your recommended six to eight glasses of water each day. You should stay away from sugary beverages and soda pop.


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