In today`s time people have many things to look after apart from their normal office job. This can lead to high blood pressure which can be a troublesome issue if it is not regulated.
High blood pressure can lead to many heart disease or even a stroke which could be fatal. Blood pressure more than 130/80 mm Hg is said to be on the high side and the ideal blood pressure for an adult should be lower than 120/80 mm Hg.
How To Reduce Pressure At Home
Every year around 80 million Americans are affected due to high blood pressure and as many as 16 million people are not even aware of the underlying condition in their body.
Some of the ways to control blood pressure at home are: –
- Control on your weight – Overweight is said to be the number 1 killer and most common factor observed in high blood pressure people. People should have a good control on their weight by keeping their food habits at check and need to follow regular exercises.
-Men with a waist size of 40 inches are said to be overweight and susceptible for high blood pressure while for women the waist size is 35 inches.
- More exercise – Exercise is one of the most needed mechanism to keep the blood pressure under check. Exercise also helps to keep your body fit both mentally and physically. In a study conducted in 2013 among high blood pressure patients it had been observed that people who exercised regularly saw a decrease in 3.9% in pressure levels within a month.
-Exercising daily for 30 minutes is more than enough to keep the blood pressure under check. Walking also provides an excellent medium for keeping the body weight in check.
- Low Sodium intake – Sodium is one of the key elements which is said to increase the blood pressure of an individual. The ideal intake of sodium in a day should be 2,300 mg however most Americans take up to 3,300 mg per day which is way beyond the recommended usage.
-People should read the labels on food cans while buying foods to see the sodium levels. For a high blood pressure patient the sodium intake should be around 1,500 mg per day or lesser.
- Put a limit on alcohol consumption – Alcohol also plays a vital role in maintaining blood pressure levels. 16% of the world cases of high blood pressure is due to high intake of alcohol.
-Some or moderate levels of alcohol is good for the heart but one must always put a limit on how much they drink. Daily one glass for women and 2 for men is acceptable. Alcohol is not an issue for people who drink once in a week or a month.
- Higher intake of Potassium – Potassium is highly effective in reducing the sodium levels in the body thereby maintaining the blood pressure levels as well. With more junk food available people`s diet has more sodium intake as compared to potassium intake.
-The high sources of potassium food are bananas, tune, beans, leafy vegetables and oranges as well.
- Low intake of sugar – In a study which was conducted in 2014, it has been observed that fructose is likely to increase the blood pressure levels in an individual more than that of sodium.
-The study which lasted for 8 weeks saw an increase of 5.6 mm Hg in blood pressure for people consuming more sugar. Sugar is also co-related to overweight and fats.
People who need to cut their weight should consume less sugar. Brown Sugar or consuming jaggery is quite good for your health as they have less sugar yet provide the same taste.
- Quit Smoking – Stopping smoking could be hard for many people however the long term benefits are totally worth it. Smoking increases the blood pressure temporary which causes the heart to pump more blood.
-The chemicals in the tobacco can also narrow your arteries leading to more blood being pumped by the heart which in turn makes more high blood pressure levels.
Most of the above methods can be done at home. However one should regularly monitor their blood pressure levels and if any uneasiness is observed they should consult a doctor.