5 Home Remedies for High Blood Pressure Management

cungkring.com: Blood pressure is the force with which the heart pumps blood into the arteries. A normal reading of blood pressure less than 120/80 mm Hg.

When blood pressure is high, the blood moves through the arteries more strength. This puts more pressure on the delicate tissues in the arteries and damages blood vessels.

high blood pressure or hypertension, affects almost half of American adults, says the American College of Cardiology.

Known as a "silent killer", it usually does not cause symptoms until there is significant damage to the heart. No visible symptoms, most people are unaware they have high blood pressure.

1. Move

Exercise 30 to 60 minutes a day is an important part of healthy living.

In addition to helping blood pressure, regular physical activity benefits your mood, strength and balance. It decreases the risk of diabetes and other types of heart disease.

If you have been inactive for a while, talk to your doctor about a safe exercise routine. Start slowly and gradually take the rhythm and frequency of your workouts.

Not a fan of the gym? Take your workout outside sitting. Go for a walk, jog or swim and still reap the benefits. The important thing is to move!

The American Heart Association (AHA) recommends integrating the activity of muscle building at least two days a week. You can try to lift weights, do push-ups, or performing any other exercise that helps build lean muscle mass.

2. Follow the DASH diet

Following the Dietary Approaches to Stop Hypertension diet (DASH) can lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet consists of:

eating fruits, vegetables and whole grains
eat low-fat dairy products, lean meats, fish and nuts
eliminate foods that are rich in saturated fatty acids, such as processed food, dairy products rich in fats, and fatty meats
It also helps reduce the desserts and sugary drinks such as soda and juice.

3. Place the salt shaker

Keep your sodium intake to a minimum can be vital to lowering blood pressure.

In some people, when you eat too much sodium, your body begins to retain fluids. This results in a sharp increase in blood pressure.

The AHA recommends limiting sodium intake to between 1,500 milligrams (mg) and 2300 mg per day. It is a little over half a teaspoon of table salt.

To reduce the sodium in your diet, do not add salt to your food. One teaspoon of table salt has 2,300 mg of sodium!

Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose alternative low sodium content where possible.

4. Lose excess weight

The weight and blood pressure go hand in hand. Losing just 10 pounds (4.5 kg) can help reduce your blood pressure.

It is not only the number on the scale that counts. Watching your waistline is also essential to control blood pressure.

The extra fat around your waist, called visceral fat, is embarrassing. He tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure.

In general, men should keep their waist circumference less than 40 inches. Women should aim for less than 35 inches.

5. Nix your nicotine addiction

Each cigarette smoke temporarily increases blood pressure for several minutes after finishing. If you are a heavy smoker, your blood pressure may remain high for long periods of time.

People with high blood pressure who smoke are at greater risk of developing dangerously high blood pressure, heart attack and stroke.

Even secondhand smoke can put you at increased risk of hypertension and heart disease.

In addition to providing many other health benefits, quitting smoking can help your blood pressure back to normal. Visit our smoking cessation center to take steps to stop smoking today.

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