Five Preventive Measures to Lower High Blood Pressure Naturally

High blood pressure or commonly known as hypertension is a serious health problem that can lead to complications of other lethal diseases such as heart attack and stroke. The cause of high blood pressure is triggered by several factors such as congenital disability, the misuse of drug addictions, kidney problems, and so on. According to the World Health Organization (WHO), hypertension is one of the leading causes of premature death worldwide. Typically, the symptoms of high blood pressure are frequent headaches, troubled vision, shortness of breath, chest pain, and so forth.

Generally, healthy adults have a normal blood pressure of 120/80 mmHg. The number 120 indicates the level of pressure when the heart pumps the blood throughout the body, which is commonly known as the systolic pressure. While the number 80 refers to the diastolic pressure, anyone whose blood pressure above 140/90 mmHg is confirmed to suffer from hypertension.

1. Regular Exercise

This is one of the most effective ways to lower high blood pressure which must be done regularly. Such a regular course of activity which takes 150 minutes of exercise per week or roughly 30 minutes of exercise in a day can lower high blood pressure by 5 to 8 mmHg. Constantly do sports and no need for strenuous exercise. Light and fun activities such as jogging, cycling, swimming, or even dancing are more than sufficient to lower high blood pressure.

2. Consume Healthy Food

Every doctor you meet out there, they always advise you to pay attention to your eating pattern. In terms of food intake, avoid eating foods that contain a lot of fat (especially, saturated fat) and simply look for the ones which possess high potassium because the type of mineral contained can reduce the effect of sodium in the blood which provokes high blood pressure. Perhaps, you may start implementing your own “hypertension-low diet” version by increasing the number of your food nutrition in whole grains, vegetables, fruit, and low-fat dairy products. By the way, this diet can reduce your high blood pressure by up to 11 mmHg.

3. Reduce Stress

Stress is directly proportional to the symptoms of high blood pressure. Chronic stress itself is the primary cause of high blood pressure. That is why happiness is a medicine for high blood pressure. When you feel stressed, you will spark other insanitary needs such as the urge to eat junk food, drink alcohol, or smoke. These stress-relieving activities are the source of high blood pressure. Therefore, all you have to do is simply take a moment to contemplate about what causes you to feel stressed, for example, it can be due to your heavy work pressure, your relationship with family, your financial distress, or even your chronic illness. Once you know the causes of your stress, try to consider ways to relieve it such as going to bed early or taking your time off on vacation.

4. Natural Treatment (Herbal Medication)

Dealing with high blood pressure does not always have to be through the consumption of certain drugs since there are several natural ingredients that can help you lower your high blood pressure. Such herbal plants as Basil and Parsley have been scientifically proven to minimize hypertension. Basil leaves, for instance, contains a fairly high eugenol. According to research, this plant-based antioxidant has many health benefits, including lowering blood pressure. The eugenol substance contained in Basil leaves helps reduce blood pressure by acting as a natural calcium channel blocker. The calcium channel blocker prevents the movement of calcium into heart cells and arteries, hence, allowing blood vessels to relax.

On the other hand, Parsley (Petroselinum crispum) is a popular herb in American, European and Middle Eastern cuisine. Parsley contains various compounds such as vitamin C and carotenoids which can lower high blood pressure. According to a study named "Carotenoids: Potential allies of cardiovascular health?" – the substance of carotenoid in Parsley leaves are proven as antioxidants which can lower blood pressure and LDL (bad cholesterol); reducing the risk of heart attack.

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