Beat High Blood Pressure
High blood pressure can lead to a 2 fold to 4 fold increase in risk of stroke or heart attack and only about 1\3 rd of the people with high blood pressure have it under some kind of control. Most of us mistake the initial stages of hypertension for completely normal blood pressure whereas in the past few years, 120/80 millimeters of mercury (mm Hg) went from being classified as healthy to “prehypertensive” by the National Heart, Lung, and Blood Institute. Now 119/79 mm Hg or lower is the target number to be achieved.
How To Let The Steam Out?
Eat Lean Red Meat: A recent Australian study points out that people who replaced 8% of their daily calories from bread, cereals, potatoes and pasta with lean red meat experienced a 4-point drop in their systolic BP in just 8 weeks time.
Eat Healthy Fats: Removing fats completely from your diet can actually work against your aim as healthy fats are a key to lowering blood pressure.
Regular Exercise: It can help you achieve a 10-point drop in blood pressure. This is so because well-trained blood vessels expand and contract easily even during times of heightened or prolonged stress. Something as simple as handgrip exercises like squeezing a rubber ball can help lower BP.
Though, you must avoid overdoing cardio exercises. A mix of cardio and resistance training is better for the blood vessels.
Salt: Research points out that even though you need some sodium in your diet, the more sodium you consume, the shorter your life is. Australian scientists affirmed that diluting regular salt with Epsom salt and potassium salt can lower the arterial blood pressure. Instead of skipping salt altogether, the wise thing to do is to avoid super sources of sodium like processed foods.
Get Rid Off Stress: Blood pressure goes up as a consequence of stress, when your body’s fight-or-flight response causes adrenaline rush. Chronic stress can permanently increase your BP set point. If you do not have the time for exercise daily household chores like cleaning the house can also lower BP.
In addition, taking time out for some relaxation techniques like a weekly massage or regular breathing techniques also help relieve stress and lower BP.
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