Did you know that the age adjusted prevalence of hypertension among adults in the US was 29.1% from 2011 to 2012?
According to CDC, the prevalence of hypertension among men and women was close to 1/3. Researchers were able to find out that the prevalence increased as one aged and it was highest among the elderly. It was also discovered that nearly 83% of adults in the US were aware that they had hypertension. 76% of the affected adults were under medication while 52% were under control.
By looking at the statistics above, you can now fully understand how dangerous hypertension is. The good news is that you can fight it early and prevent the condition from escalating as well as ensuring a healthy lifestyle throughout.
Want to know how?
Here are the top 5 home remedies to help you lower your hypertension.
Lower your salt intake
Salt is readily available in processed and home cooked meals. It is not uncommon to find that a certain meal has a high quantity of salt and the consumer is not aware. What most people don’t know is that intake of high quantities of salt sparks high blood pressure.
Ever wondered how consuming a lot of junk foods rich in saturated fats plus soft drinks rich in sugar results in hypertension? Well, it’s almost the same gist. While fat narrows the blood vessels leading to blood pressure, consuming a lot of salt results in the kidney holding more water. The extra water stored in the body raises your blood pressure.
As a result, your kidneys, heart, arteries and brain are placed under strain. The good news is that you can fight this condition by reducing salt intake. Avoid foods that contain high levels of sodium. Additionally, you should avoid consuming “raw” salt. Always ensure that table salt is added in the meal during preparation.
Remember to read the label before consuming the food. Much of the salt we consume comes from familiar sources that we assume.
Consume foods rich in potassium:
Potassium is one of the most underrated mineral. What a vast majority of people don’t know is that potassium helps your muscles to contract, helps to regulate your body fluids, helps to maintain healthy blood sugar levels and blood pressure levels. Additionally, it has been found to help in the transmission of impulses as well as playing a huge role in maintaining your cardiovascular health.
Potassium deficiency has the following effects:
- Muscle weakness
- Mood changes
- Irregular heartbeat
As a key mineral in the body, it helps to lower hypertension by balancing out the negative effects brought about by salt. This is done in conjunction with the kidneys which help to control the amount of fluid available in the body.
To ensure that your body is nourished by the recommended levels of potassium (4,700 mg for adults), you need to incorporate the following foods in your meals: Avocado, winter squash, potatoes, sweet potatoes, halibut, white beans, broccoli, cantaloupe, banana, pork tenderloin, salmon, lentils, raisins and pistachios among others.
Lower your caffeine intake
If you have ever downed a cup of Joe, then you have exposed your body to caffeine. Caffeine is a stimulant that is known to speed up your central nervous system. As the world’s most popular drug, it can be found in tea, chocolate and cola soft drinks among others. Apart from speeding up your nervous system, caffeine causes anxiety, insomnia, stomach upset and restlessness.
It can also cause a dramatic rise in your blood pressure. This is true even for those who don’t have hypertension. According to medical researchers, caffeine can block a hormone known to keep the arteries wide. Apart from that, it can lead to the release of more adrenaline by affecting your adrenal glands. This results in high blood pressure.
Some researchers discovered that high blood pressure is common for first-time coffee drinkers and not regular drinkers. That is why young people are sensitive to caffeine. Despite that, it’s wise to lower your intake of caffeine if you want to prevent high blood pressure.
Talk with your doctor to know if you should limit or stop caffeine intake. It is also wise to avoid caffeine prior to performing strenuous activities such as exercises and weight lifting.
Limit your alcohol intake:
Some researchers have found out that regular consumption of alcohol results in the increase of blood pressure. What you ought to know is that the increase in blood pressure is approx. 1mmHg for every 10 g of alcohol consumers. With abstinence and reduction of alcohol intake, this can be reversed within a period of 2 to 4 weeks. It is important to understand that the increase in blood pressure happens irrespective of the type of alcohol consumed.
If the condition is left unchecked, it will result in heart failure and finally, stroke and irregular heartbeats. Apart from that, consuming too much alcohol contributes to cancer, obesity, high triglycerides, suicide, accidents and alcoholism. To ensure a healthy lifestyle, lower your alcohol intake.
Lower your stress levels:
Is your job or family contributing to increased stress levels? What about your financial, marital or even sexual problems? If you are experiencing increased stress levels, then you need to manage it. Stress has been found to be a key contributor of high blood pressure. Not only can it result in a temporary spike, it can result in long term high blood pressure.
When in a stressful situation, your body produces more hormones. These hormones increase your blood pressure temporarily. As a result, your heart will beat faster since your blood vessels have narrowed. Causes of stress include divorce, financial problems, emotional problems, chronic illness and the death of a loved among others.
To reduce stress, start working out, smile, get social support, meditate and take a break from the source of your stress.
There you have it! The top 5 home remedies to help you lower your blood pressure. What you ought to know is that there is no quick fix for high blood pressure. You have to continuously monitor the type of food you eat, the type of beverage you consume and other lifestyle choices. Don’t forget to consult your doctor every now and then. He or she is well positioned to monitor your condition properly as well as advice on measures to take to ensure your high blood pressure returns to normal range.