Home Remedies for Managing High Blood Pressure
What is high blood pressure?
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 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.
High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology. Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high BP.
1. Get moving
Exercising 30 to 60 minutes a day is an important part of healthy living. Along with helping lower BP, regular physical activity benefits your mood, strength, and balance. It decreases your risk of diabetes and other types of heart disease.
If you’ve been inactive for a while, talk to your doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts. Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the benefits. The important thing is to get moving!
2. Put down the saltshaker
Keeping your sodium intake to a minimum can be vital for lowering BP. In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in BP.
The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day. That’s a little over half a teaspoon of table salt.
3. Lose excess weight
Weight and pressure go hand in hand. Losing just 10 pounds (4.5 kilograms) can help lower your pressure. It’s not just the number on your scale that matters. Watching your waistline is also critical for controlling pressure.
The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high BP.
