7 Natural Treatments for Hypertension

Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 millimeters of mercury (mm Hg).
When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.7 Natural Treatments for Hypertension.

1.Regular exercise and walking

• One of the finest things you can do to reduce high blood pressure is exercise.
• Regular exercise reduces blood pressure by strengthening and improving the heart’s ability to pump blood.

2. Lessen your salt consumption

Most people consume a lot of salt. Increased intake of prepared and processed foods is largely to blame for this.Numerous studies have connected consuming too much salt to high blood pressure and heart problems, including stroke .But other studies show that the connection between salt and high blood pressure is less certain .

The way that people handle salt may vary genetically, which may be one cause for this. A quarter of those with normal blood pressure and about half of those with high blood pressure appear to be sensitive to salt .

It may be worthwhile to reduce your sodium consumption if you already have high blood pressure to determine if it affects your condition.

3. Consume less wine

Alcohol use can increase blood pressure and the likelihood of developing a number of chronic health disorders, including high blood pressure more study here.

While some study has found that drinking alcohol in low to moderate levels may be beneficial for the heart, any advantages may be outweighed by negative consequences.

For ladies, moderate alcohol consumption is limited to one drink per day, while for males, it is limited to two drinks per day. It could be advisable to think about cutting back if you drink more than that .

 

4. Reduce your weight

Losing weight can have a significant impact on heart health in those who are overweight.A 2016 study found that 5% body weight loss could considerably improve high blood pressure .When weight loss and exercise are combined, the effect is considerably more pronounced .

The left ventricle of the heart can pump blood more easily after losing weight because your blood vessels will be able to expand and contract more effectively .

Conclusion: Weight loss can dramatically lower high blood pressure. When you exercise, this effect is considerably more noticeable.

5. Reduce caffeine intake

If you’ve ever consumed coffee before having your blood pressure measured, you are aware that caffeine gives you an immediate spike.However, there is little proof that consistent caffeine consumption can result in a long-term rise .The risk of heart disease, including high blood pressure, is actually lower in individuals who consume caffeinated coffee or tea than in those who do not .

However, if you think you may be susceptible to the effects of coffee, you might want to explore reducing your intake to see whether it affects your blood pressure.

The bottom line is that caffeine can temporarily raise blood pressure. For many people, it does not, however, result in a long-lasting increase.

6. Develop stress management skills

The main cause of elevated blood pressure is stress.

Chronic stress puts your body into a continual fight-or-flight state. That manifests physically as a quicker heartbeat and narrowed blood arteries.

Stress may also increase your propensity to engage in other actions that raise blood pressure, such drinking alcohol or consuming processed meals.

Numerous research have looked into the possibility of lowering blood pressure by reducing stress. Two suggestions based on research are provided here.

Play some calming music Your nervous system might be relaxed by soothing music. It is a beneficial addition to existing blood pressure treatments, according to research.
Work less: Avoid putting yourself in difficult situations at work by working less.

7.Take natural dietary supplements

• Magnesium
• Potassium
• Calcium

People who consume little calcium frequently develop high blood pressure.
      Potassium is notably abundant in the following foods:

• veggiese specially
• tomatoes
• potatoes
• sweet potatoes
•  leafy greens
  fruit
• including oranges, apricots, melons, bananas, and avocados
• dairy products like yoghurt and milk
• salmon and tuna
• seeds and almonds

Even though magnesium insufficiency is relatively uncommon, many people do             not consume enough magnesium in their diets.