About 75 million of American adults have high blood pressure (hypertension) and 53% of American population have their high blood pressure in control. Approximately, 350,000 American deaths included hypertension or high blood pressure as a prime cause. High blood pressure has been a very common and serious ailment and reportedly 1 out of every 3 adults have been diagnosed with high blood pressure. Mostly, physicians and doctors prescribe medications to control and balance high blood pressure. But, those medications carry raging and damaging side effects.
How Can We Control Our High Blood Pressure
Research states that there are several different foods and forms of exercise that can help control high blood pressure that not only reduces the risk of emerging hypertension but also lowers the existence of escalated blood pressure. In the course of time, if the blood flow force becomes high, the tissues of the artery walls get stretched surpassing its normal and healthy limit, there is maximum chances of damage creating several problems such as heart diseases, diabetes, kidney diseases, strokes, heart failure, sexual dysfunction, nerve damage and many more. But, fortunately high blood pressure can be controlled with proper treatment and lifestyle changes to reduce its health related complications.
Exercises, Yoga and Meditation to Control High Blood Pressure
Exercising, yoga stretching and meditation relax your body, mind and soul as well as keep you active. Your blood circulation gets gradually increased and controlled by performing yoga, meditation and exercises. Physical activity is always preferred as well as beneficial for your overall health be it controlling cholesterol, controlling blood pressure, maintaining good heart health, obtaining strong bones, improving immunity and many more.
Yoga and exercise followed by meditation brings you active body with peaceful mind with less or zero stress. Because, stress is the primary culprit behind hypertension and hypotension, you need to get rid of stress by keeping yourself active and energetic. Meditation makes your body feel relaxed and improves your state of mind and soul. It fills you with positive energy that heals your body slowly but effectively. Let’s round up some of the exercises and yoga poses to control your high blood pressure naturally.
Exercises That Can Help Control High Blood Pressure
- Jogging: Running in a mild pace with short steps is called jogging can help in reducing stress as well as high blood pressure.
- Brisk Walking: Walking in your regular pace up to 2 -3 miles a day can control high blood pressure and cholesterol to maximum extent. In fact walking is very effective in controlling high blood pressure.
- Running: Runners usually are less likely to get high blood pressure because running makes your heart pump fast by circulating blood all around your body by keeping arteries active and healthy, thus running controls high blood pressure.
- Cycling: Cycling is one the cardio exercises that keeps heart healthy as well as blood flow active in your body.
- Swimming: Another cardio exercise that is significantly known to lower high blood pressure in just 3-4 months. This exercise not only controls hypertension but also keeps blood vessels relaxed and elastic.
- Mini Workouts Such as Stretching, Crunches, Planks: Such mini workouts keep your body active and blood flow healthy by keeping your heart young and active. Stretches always help in controlling hypertension.
- Cardio Exercises Such as Skipping, Stair Climbing: Cardio exercises are always great for losing weight and keeping blood sugar levels in control. Cardio exercises keep heart healthy and high blood pressure under control.
Yoga Poses That Can Help Control High Blood Pressure–
- Balasana or the Child Pose
This is the best yoga pose that gives maximum relief from hypertension or high blood pressure by relaxing all your body muscles, blood vessels by improving blood circulation. It is also a very relaxing yoga pose for the mind.
- Marjarisana or Cat Pose
The cat yoga pose helps proper blood flow in your entire body by relaxing the artery walls and improves heart health. This yoga pose can be beneficial in reducing high blood pressure.
- Vajrasana or Diamond Pose
This easy yoga pose have clear effect on high blood pressure. It relaxes blood vessels and increases blood supply though the arteries and body by controlling hypertension.
- Shavasana or Lying Straight on Back
The super relaxing yoga pose that helps to lower high blood pressure by simply relaxing and not lifting a single finger. It maintains a healthy blood flow in your entire body by relieving stress.
- Paschimotanasan or Posterior Stretch Pose
Paschimotanasana yoga asana helps in making arteries and blood vessels flexible by lowering high blood pressure naturally and effectively. It relieves stress and reduces tummy fats.
- Setu Bhandha Sarvangasana or the Bridge Pose
This yoga asana is great for relaxing high blood pressure. This pose relaxes the spine and backbone by lowering the pressure on backbone.
This yoga pose commonly known as wind relieving yoga that cures gastric and digestion issues but is also great for high blood pressure patients. This not only keeps high blood pressure under control but also keeps blood vessels relaxed.
- Halasana or Plow Pose
This super flexing yoga pose is great for spine health and affects heart health positively by maintaining a balanced blood circulation in your body.
- Uttanasana or Standing Forward Bend Pose
The forward bending pose of this yoga asana is quite helpful for hypertension patients. This not only regulates high blood pressure but also brings a calming effect on breathing sequence.
- Adho Mukha Shavanasana or Downward Facing Dog Pose
This yoga pose keeps blood vessels and heart healthy by managing and controlling blood pressure and blood sugar levels very well. This pose also reduces tummy fat.
This pose has a calming effect on body metabolism and controls high blood pressure significantly. It also promotes inner peace and good heart health.
Fruits for Controlling High Blood Pressure
Foods play a very vital role in treating all diseases and maintaining a healthful life. Right foods can give you right health. And when it comes to controlling cholesterol, blood pressure, maintaining good heart health and other health issues adding smart foods to your diet can be very helpful. National Institutes of Health recommend DASH diet (Dietary Approaches To Stop Hypertension) to lower and control high blood pressure which include fruits, vegetables and low fat dairy products. Here’s the list of some fruits that treat hypertension effectively.
Banana: Bananas are rich in potassium which helps to maintain a proper balance of sodium and potassium levels in the body by keeping blood pressure in control. Potassium also helps in maintaining the electrolyte balance in the body.
Orange: Oranges are high in Vitamin C and potassium and has zero sodium hence it is the best fruit to treat high blood pressure effectively. Oranges are low in calories which makes them best for heart and blood health.
Avocado: Avocadoes are rich in all kind of vitamins and are loaded with monounsaturated fat and potassium. A special fatty alcohol compound present in avocadoes is the best cure for overall health ailments including hypertension.
Apricot: Apricots are low in sodium, saturated fats, calories and cholesterol and are rich in potassium as well as Vitamin A which makes it a great fruit option to fight high blood pressure.
Cantaloupe: A brilliant fruit of melon family which rich in Vitamin A and C as well as potassium that effectively lowers high blood pressure. It is recommended to wash the outer layer of this fruit as the upper layer is bacteria loaded surface.
Grapes: Grapes contain potassium, Vitamin C and bioflavonoids that is known for lowering high blood pressure and controlling cholesterol levels.
Currants: Small packets with huge benefits, currants are rich in potassium, magnesium, protein, fibre that is essential for overall health. They are fat and cholesterol free hence significantly lower high blood pressure and control diabetes as well as cholesterol.
Melons: Melons are very good source of Vitamin A, B6, C, potassium, magnesium, folate and thiamine which are always recommended to treat high blood pressure. Adding melons to your diet can help you significantly.
Blueberries: Blueberries are rich in special element called anthocyanins which fight against high blood pressure by maintaining the blood vessel elasticity. Not only blueberries, strawberries, raspberries, blackberries are beneficial to eat for controlling hypertension.
Kiwi: Kiwis are loaded with potassium, magnesium and calcium that is specially needed to control hypertension. They have monounsaturated fats and are cholesterol free, hence good for heart health.
Vegetables That Can Help Control High Blood Pressure
Especially fruits and veggies promote good health without any long term health issues due to presence of all essential nutrients, vitamins and zero fat in them. Let’s have a look at some of the vegetable that can help control high blood pressure effectively.
Beans: Beans are fat free, contain potassium, magnesium and protein that significantly lower high blood pressure and pay a close check on cholesterol levels consistently.
Beetroot: Beetroot juice can lower high blood pressure in just few hours as they are rich in inorganic nitrate that converts nitric oxide in our body that dilates and relaxes the blood vessels by keeping the heart healthy and blood pressure and blood sugar levels balanced.
Broccoli: Broccoli is high in potassium and magnesium that significantly lower high blood pressure and also lowers the sodium level in blood that is the primary reason behind the elevated blood pressure.
Kale: Kale is a super veggie that lowers high blood pressure significantly as it is rich in potassium, magnesium, vitamin C and antioxidants.
Potato: Potatoes especially baked potatoes are loaded with potassium and magnesium and significantly reduce high blood pressure and balance cholesterol levels.
Lettuce: Lettuces are rich in potassium and are fat and cholesterol free. Lettuce keeps blood vessels healthy and elastic and maintains good heart health. Lettuce is good vegetable option for controlling high blood pressure.
Spinach: Spinach leaves are rich source of potassium, vitamins and proteins that are the most essential nutrients for keeping high blood pressure in control. Spinach not only controls hypertension but also keeps blood sugar levels in control.
Celery: This bitter taste herb is used as a super antidote against hypertension, diabetes, headache and insomnia. Celery’s are rich in bioflavonoids and Vitamin C that significantly lower high blood pressure.
Medicines to Treat and Control High Blood Pressure
Medications have now become the first preference for treating any health related issues. People tend to believe medical attention blindly which gives them assurance of getting cured fast, however medications can be associated with some mild side effects too. For treating high blood pressure there are many medications available and prescribed by the doctors commonly, such as:
Indapamide: This medicine is usually prescribed by doctors to lower extra salt and water in the body which reduces swelling and breathing problems. Indapamide is taken orally, once daily in the morning or as prescribe by the doctor.
Bumetanide: It is known as water pill due to its diuretic effect which reduces extra fluid and salt in the body. Bumetanide is used for treating high blood pressure especially who have kidney and heart issues. This medication is taken by mouth once or twice daily or as directed by physician.
Chlorothiazide: This medication is used for treating and lowering high blood pressure by preventing heart strokes and kidney failures. This water pill eliminates excess water and salt from your body. This medicine is taken orally once or twice a day or as prescribed by the doctors.
Torsemide: Torsemide are usually prescribed by the doctors to treat high blood pressure by relaxing the heart and arteries. Torsemide should be taken as advised the doctors and people who have allergies should avoid this medication.
Lisinopril: Lisinopril drug is one of the drugs having ACE inhibitors that relax blood vessels by making blood flow easy. This medication is used for treating high blood pressure, heart failures and cardiac arrests. It is recommended to take this medicine according to the doctor’s prescription.
Diovan: It is an angiotensin II receptor antagonist drug that is taken to keep blood vessels from narrowing, by lowering blood pressure and improving blood flow. This medication significantly controls high blood pressure. This medication is taken orally and should be taken with or without food once or twice a day as per the doctor’s advice.
Amlodipine: This drug is rich in calcium that widens the blood vessels to improve blood flow. This medication significantly helps in controlling high blood pressure. Amlodipine also helps in chest pain, kidney diseases and prevention of heart strokes. This medication should be taken orally with or without food once a day or as directed by the physician.
Atenolol: It is a kind of medicine known as beta-blockers that improve the heart health and blood circulation through arteries and blood vessels. Atenolol is also used to treat chest pain and significantly controls hypertension. It also prevents and treats heart attack. This drug is usually taken orally once or twice a day with or without food according to te doctor’s advice.
Lifestyle Changes to Control High Blood Pressure
Medications and pills can never help to cure high blood pressure completely, rather there are some or maximum chances of getting it back if not kept in check regularly. But, few changes and alterations in your lifestyle can literally control and reduce the risk of hypertension (high blood pressure) to maximum extent.
Losing Weight: Losing extra pounds can definitely reduce high blood pressure. Men whose waistline measurement is 40 inches or more than that get the higher risk of developing high blood pressure. Similarly women with waistline 35 inches or more can get high risk of hypertension.
Exercising Regularly: Regular workout and exercise keeps blood pressure in control. Daily 30 minutes workout or jogging can help significantly in reducing high blood pressure keeping it in balance.
Power Walking: It’s true that exercise lowers blood pressure effectively. But, according to Arizona State University research, even daily walking can also reduce blood pressure by 8/6 mmHg. 30 minutes of daily power walking at a brisk pace lowers the hypertension condition as it makes your heart to use oxygen more efficiently. You can make a 30 minutes walking strategy by walking for three 10 minutes a day than going on a single 30 minute walking session. Researchers have found that exercising in mini sessions can reduce systolic blood pressure during day and evening significantly. Walking for 10 minutes for three times a day can reduce and control hypertension (high blood pressure) to maximum extent.
Having a Healthy Diet: A healthy and smart diet can help you to get rid of several health issues. You can add smart foods into your diet to control high blood pressure. Fibrous foods, veggies, nuts, cereals, fruits can notably keep your high blood pressure in proper control.
Reducing Sodium Intake: Excess salt in your diet can increase the risk of developing high blood pressure. Hence, keeping a regular check on your sodium salt intake can help you to keep blood pressure in balance.
Limiting Alcohol Intake: More the intake of alcohol, greater the risk of developing hypertension. Alcohol can be good as well as bad for your health but in small amounts, it can control your blood pressure by 2-4 mmHg points.
Cutting off Smoking Habits: Each cigarette on smoking increases blood pressure for several minutes even after finishing it. Quitting smoking habits helps elevated blood pressure to get back to normal.
Reducing Caffeine Intake: Caffeine plays a very significant role in escalating the blood pressure up to 10 mmHg. However, the effect of chronic caffeine intake on blood pressure is still not clear.
Managing Stress and Anxiety: Stress and anxiety can lead to serious health issues including heart ailments, diabetes, fatigue, depression, obesity and many more. It’s better to manage your stress to control hypertension effectively.
Reduce Sodium Intake: Too much of salt consumption can elevate high blood pressure. Cutting off sodium from your diet can significantly reduce hypertension by 2- mmHg.
Natural Remedies to Control High Blood Pressure
Besides medications and some smart foods you can also try out some effective natural remedies to beat high blood pressure to maximum extent. Natural remedies have neither any side effects nor they are expensive. In fact, natural home remedies can cure ailments effectively adding some essential nutrients, vitamins, antioxidants and special compounds to your body. The best and effective natural remedies to treat high blood pressure are as follows –
Hibiscus Extract: Hibiscus decoction naturally manages high blood pressure as it has the diuretic property that reduces the sodium level in the bloodstream and decreases the pressure in walls of arteries. To prepare the decoction boil water with dried hibiscus and cinnamon stick and after 10 minutes strain the solution and add lemon and honey to taste to sip thrice a day.
Ginger Cardamom Tea: A very ancient natural remedy for high blood pressure that significantly controls and manages hypertension is ginger and cardamom tea. This remedy not only improves blood circulation but also reduces cholesterol levels and the risk of heart attacks. Boil water and add ginger powder or crushed ginger, one cardamom pod crushed, cinnamon powder and ½ teaspoon of green or black tea. Let it boil for few minutes and strain the solution and add lemon to taste and drink twice or thrice a day.
Coconut Water: Green coconut water is rich natural source of potassium and magnesium that keeps heart healthy, blood pressure under control and manage cholesterol levels too in a natural way. Drinking two-three pods of coconut water on daily basis is recommended for good health. It not only keeps heart and blood pressure healthy but also makes your skin glow by slowing down the ageing process.
Watermelon Seeds: An effective natural remedy to control high blood pressure is watermelon seeds that contain a special compound called cucurbocitrin. It keeps the artery walls healthy and manages blood pressure as well as blood sugar levels. Grind watermelon seeds and poppy seeds in equal quantities. Take 1 teaspoon of this mixture every morning and evening in empty stomach. You can also boil some crushed watermelon seeds in water and drink it by straining and cooling it down.
Lemon: Lemons are one of the most beneficial magical fruits that are rich in vitamin C that keep arteries elastic and reduce the rigidity of the artery walls. Lemons manage cholesterol levels, blood pressure and blood sugar levels. Eat lemons in every meal or simply squeeze half of a lemon juice to warm water and drink it in empty stomach every morning to get effective results.
Garlic: Garlic significantly lowers high blood pressure either consumed raw or cooked. Garlic helps to reduce cholesterol levels, manage hypertension and also relaxes blood vessels by boosting the production of hydrogen sulphide and nitric oxide. Eating fresh 2 cloves of garlic every morning in empty stomach followed by a glass of water can help to manage high blood pressure as well as gastric. You can also add crushed garlic juice to half cup of water to drink every morning in empty stomach to reduce the pungent taste of garlic on your taste buds.
It becomes very essential to add right food to your diet to maintain a right health. But, maintaining a right and healthy lifestyle is equally important too. Regular exercise, better sleep, losing extra weight, meditation, limiting alcohol and caffeine intake, reducing stress, quitting smoking are also necessary steps to be added for controlling and maintaining blood pressure.
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