How to control hypertension

Hypertension is also referred to as high blood pressure.. Blood pressure is the force which caused blood to flow in the arteries. The normal blood pressure of a human being is supposed to be 120/80mmHg This force might be higher than that if you are suffering from cardiac problems. The flow of blood in these individuals is also high in the veins.

High pressure is known for putting more stress on the veins and heart. This might damage your heart. Further increase in blood pressure can lead to heart attack. It is therefore important to make sure that your blood pressure is kept under control. These following are the proven home remedies for high blood pressure.

Changing your diet

Following a good diet can help you in reducing the blood pressure by 14 mmHg. Ideally, it is advisable to include vegetables, whole grains, and fruits in your diet. In addition to this, you should include lean meat, fish, nuts and dairy products. These foods have a low-fat content. You should eliminate those foods that have a high-fat content such as fatty meats, and fatty dairy products. Avoiding sweetened beverages such as sodas and fruit punch is also recommendable.

Get moving

Make an effort of exercising for about 30 minutes on a daily basis. This will bring down your blood pressure by 9 mm Hg. You are advised to start with simple exercises and then pick up your pace and frequency with time. Individuals who do not go to the gym can engage in other forms of exercises such as hiking, jogging, and swimming. Apart from this, lifting weights and doing pushups can also help you in controlling your blood pressure.

Using less salt

Using salt sparingly is one of the best methods of keeping your blood pressure under control. Using too much salt can make your body to retain fluids making your blood pressure to go up. You are discouraged from taking more than 1.4 g of salt daily. Species and herbs can be used as alternatives to salt.

Controlling your weight

There is a direct relationship between your blood pressure and weight. Losing a few pounds can greatly help you especially if you are overweight. Keeping an eye on the waistline is another great idea. The maximum waist allowance for a woman is 35 inches while that of a man is 40 inches.


Lowering the stress levels

Reducing stress is healthy for your body. Stress is known for raising the blood pressure thereby putting the body under the risks of cardiovascular diseases.