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8 tips to manage your blood pressure naturally!

Health management

8 tips to manage your blood pressure naturally!

Dr. Zeba Sultan 18 Jun 2018 2133 Views

8 tips to manage your blood pressure naturally!

Diseases of the heart and blood vessels are the number one cause of death in many countries. People with hypertension, or high blood pressure, are more likely to develop these diseases. Therefore, it is important to try to lower elevated blood pressure.

Hypertension cannot be cured in most cases. It can be successfully managed with lifestyle changes and medication. Reducing the amount of sodium in the diet can help bring blood pressure levels down.

So, in this article I will be giving you 8 tips to maintain your blood pressure naturally. If you take of the following, I am sure you will not only be able to manage your blood pressure without medication; you will also become healthier and fitter!

1. Read food labels: Most sodium comes from processed foods. Check the nutrition facts label for sodium content. Select foods labelled low-sodium, very low sodium, or salt-free, and watch out for ingredients that indicate high sodium content.

Here’s a clue: any ingredient with the word sodium in it, such as disodium phosphate, monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite, sodium propionate, and sodium sulphate, means that the food likely has high sodium content.

2. Baked goods: Avoid baked goods. Anything made with baking powder or baking soda is also high in sodium.

3. Limit consumption of high-sodium processed foods: These include cured and smoked meats, and some pre-packaged, frozen and canned foods, most soups, and condiments.

4. No salt-shakers on food table: Remove the salt shaker from the table and make meals tasty and flavourful with herbs and spices.

5. Beware of salt substitutes: Not all salt substitutes are sodium-free. Some contain sodium, but in a lesser amount than regular table salt. Read the labels, and if you take medication for your blood pressure, consult your doctor before using a salt substitute.

6. Maintain a healthy body weight and exercise regularly: Maintaining a healthy body weight and exercising are both very important in controlling blood pressure. If you are overweight, just a modest weight loss can significantly improve high blood pressure. Regular exercise (with a medical practitioner’s approval) is important in helping you lose weight and maintain weight loss. This helps keep blood pressure down.

7. Limit consumption of alcohol: In many people, drinking excessive alcohol raises blood pressure. It is recommended that people with high blood pressure limit alcohol consumption to no more than 30 ml per day.

8. Eat adequate amounts of potassium-rich foods: Potassium, another mineral essential to good health, works in concert with sodium to regulate blood pressure. Studies have shown that people who consume more potassium have lower blood pressures than those who consume less. Rich sources of potassium include many fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as well as potatoes, spinach, and zucchini.

Follow the above tips and manage your blood pressure naturally. If you need professional help, you know you are at the right place. Here, I also give diet charts for you to maintain your health conditions.

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