Every year one in three Americans is diagnosed with high blood pressure. This medical condition can lead to serious health concerns such as heart attack, kidney disease, stroke, and causes death in some cases. The reason why it is extremely crucial to take care of your health and get yourself diagnosed thoroughly with the help of a high blood pressure doctor in order to avoid fatal consequences. After all, this heath malady affects a wide range of individuals nationwide.
In this post, we will get into the nitty and gritty of how you can alleviate the symptoms of high blood pressure. Ideally, the treatment plan involves medications for a brief or long span of time. The most commonly used medicine is satin – you can easily find one in the market these days. But, we will stick to the natural treatment plan because there’s no simple solution to maintaining healthy blood pressure. So, without further ado let’s begin.
What Causes High Blood Pressure?
To define blood pressure in scientific terms we have to first look at the amount of pressure your blood puts out on the vessels. As the blood vessels carry the blood throughout your body the pressure is measured in terms of a fraction. For the same, a scientific formula has been penned down. In other words, to examine the blood pressure of a human body the pressure between one heartbeat and sometimes even two heartbeats is taken as measurements.
That said, let us look into the causes behind high blood pressure. You might have often noticed that a high blood pressure doctor prescribes medicine when the following happens:
- High blood pressure occurs when your blood levels elevate (120-129/<80)
- Normal blood pressure is considered anything below (120/80)
- Prehypertension occurs when the level of your blood is between (130-139/80-89)
- Stage 2 also known as hypertension and the range is more than or equal to 140/90 mmHg
So, it is fair to say that whenever a person shows the above-mentioned levels of high blood pressure, a natural and medical treatment plan is mandatory. Although, the causes of change in the blood levels can sometimes depend on numerous factors. Blood pressure sometimes affects healthy people, but more often it affects those who have an unhealthy lifestyle.
In order to maintain a healthy lifestyle, a high blood pressure patient has to lead a positive lifestyle. Arguably, there are several natural ways to do so. For instance, you can reduce weight if you are dealing with obesity. Or else, you can reduce the intake of sodium and increase potassium content in your diet. Along with this, you can also engage in physical and mental activities such as meditation and yoga. Below are some natural ways to help prevent high blood pressure.
Also Read: 10 Ways To Manage High Blood Pressure
Maintain A Healthy Weight
People with weight issues are more likely to get affected by high blood pressure problems. So, it is best if you lose weight, particularly those who are either obese or overweight. The reason why overweight individuals have a higher likelihood of developing diabetes – one of the leading causes of hypertension and high blood pressure is that excess weight puts a strain on the kidneys. You see kidneys are responsible for removing excess fluids from the body. And added pressure can cause the kidneys to work improperly. As a result, the blood volume in your body can increase and excess fluid can cause an increase in the levels of blood pressure. This is why high blood pressure patients must maintain a healthy weight.
Decrease Your Sodium Intake
All the factors associated with high blood pressure are somehow directly related to how your kidney functions. Especially, how much water your kidney should hold. The same is also managed by the sodium levels in the body. In other words, sodium plays a major role in deciding how much fluids your kidneys should hold. Scientifically speaking, the process called osmosis helps maintain a balance of sodium and water inside the body. This is to say that, when you consume both sodium and water, the former holds onto the latter and dilutes it to an ideal concentration.
In contrast, when you consume excess sodium, the process of dilution goes into overdrive. The concentration level increases and causes the kidneys to retain more water than required. As a result, excess amounts of fluid flow through our bodies and disrupt the levels of blood pressure. Not only this but excess sodium can also cause the muscles of the heart to contract more than normal. It can also force the heart to push and pump more blood. Eventually, causing high pressure. This is why it is vital to cut down the intake of foods that contain sodium. For the same, make sure you don’t eat processed food. Prepare food at home with ingredients that have very less or no sodium at all.
Also Read: Foods You Must Avoid If You Are Diabetic
Increase Potassium Intake
Potassium and sodium act against each other. While sodium holds on to the fluids by diluting the concentration level, potassium signals your kidney to remove excess fluids in the form of urine. Due to this process, the levels of blood pressure remain normal and you can enjoy a healthy life. Ideally, doctors recommend that a high blood pressure patient should consume anywhere between 4,000-4,700mg of potassium against the 1,500mg of sodium. This means the potassium to sodium ratio is 3:1. Unfortunately, not many people take the same ratio. Usually, sodium intake is higher than potassium. The reason why several Americans suffer from high blood pressure problems. So, make sure you take foods that have high potassium in them. Such foods include beans, potatoes, tomatoes, bananas, fish, lentils, dried apricots, yogurt, and spinach. You can include more of these food products in your diet to stay healthy and fit.
Keep The DASH Diet In Mind
DASH stands for Dietary Approaches to Stop Hypertension. It clearly means that the diet helps alleviate the symptoms of hypertension. A DASH diet includes low-fat dairy, whole grains, fish, poultry, vegetables, fruits, and nuts. You see, these foods also contain high amounts of potassium and calcium. These two nutrients are vital for high blood pressure patients.
The only problem is that these nutrients are typically low in a western diet. So, in order to follow the DASH diet, you have to eat loads of vegetables, fruits, beans, and nuts. Another option is to follow a vegetarian diet. Studies show that people with high magnesium and potassium diet are more likely to reduce high blood pressure.
Exercise Every Morning
Even if you visit a high blood pressure doctor the chances are that he or she will ask you to exercise and eat healthily. So, aim for a 30-minute workout plan every morning you wake up. You can also do an evening exercise session. But, morning exercises are more effective than the ones you do in the evening. You can start with some easy aerobics like cycling, jogging, walking, and swimming. Also, if you have any health issues related to high pressure don’t forget to consult a health physician. If your blood pressure rises due to hypertension. Instead of intense workout plans, the physician may ask you to practice yoga and meditation.