High blood pressure (hypertension) is one of the most dangerous diseases around the world because it is a silent killer and this is because it does not show up any sign or symptom until it’s late and when not discovered or treated early enough, it can lead to other strong issues like heart failure and attack, kidney failure and stroke.
High blood pressure is one of the leading causes of death around the world.
One of the ways to dealing effectively with high blood pressure is consistent monitoring and this will give you the opportunity to know when it’s get too high or not
If you are always battling with spikes in your blood pressure level, the good news is that there are natural steps you can take in order to keep it under control:
The first step to actually reduce your blood pressure level is to know when it’s get too high and this can be achieved through regular monitoring and measuring.
When you are measuring, these are numbers to take note of:
- Less than 120 mm Hg/80 mm Hg – Normal level.
- 139 mm Hg/89 mmHg – Risk level.
- 140 mm Hg/90 mmHg – (Hypertension).
You must at all times ensure the number is under 120/80 mm Hg and once it get higher, you need to act fast in order to bring under control.
Reduce your Stress
Stress is one of the causes of Hypertension and if you are already battling with an increase in your blood pressure level, you might want to avoid stress related activities and always ensure you remain calm.
Do More Exercise
If you can observe regular physical exercise for about 30 to 45 minutes everyday, it will be helpful in reducing your blood pressure level or help to prevent against it if you are at the risk of it.
Cut Down Excess Fats
Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure—and losing weight has the biggest effect on those who are overweight and already have hypertension.
Take More Fruits and Vegetables
Eating fruits like oranges, bananas, apples, citrus including green leaf vegetables, spinach and more can help to lower your blood pressure.
Eat Healthy Foods
In addition to eating regular fruits and vegetables, try to focus on healthy diet and you can follow the DASH method, which stands for, Dietary Approaches To Stop Hypertension. It is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.
The DASH eating plan can help you to lower blood pressure.
Reduce Sugar and Salt intake
Medical experts recommend you reduce salt consumption and avoid drinks and foods that are high in sugar, they can increase high blood pressure and since they often show no sign, it’s best to avoid them.
Drink Less Alcohol
Regular drinking of alcohol can be bad for you especially if you are already struggling with Hypertension, you might want to reduce your alcohol intake and drink more of red wine since it is made from grapes which is recommended for controlling blood pressure.
This might sound weird but it’s true and there is a link between smoking and blood pressure.
That is why the Ministry of Health, always warned that smokers are liable to die young and if you are a regular consumer of tobacco and your blood pressure level is often high, then it’s high time you stop smoking before it gets too late.
Take Natural Supplement
One of the best effective ways to control and reduce high blood pressure is by using supplement containing organic ingredients that can lower your Hypertension.
We recommend the forever 2 in 1 High Blood Pressure Pack containing Cardio Health with CoQ10 and Aloe Vera gel
Now it’s over to you and what steps have you taken so far in order to control or reduce your blood pressure level?, let’s discuss in the comment section below