Many people around the world deal
with high blood pressure, also called hypertension. As per the guidelines,
nearly half of adults in America are having high blood pressure. Experts
recommend lifestyle changes and medications
for the treatment of high blood
Hypertension is known as a silent
killer because it doesn’t cause symptoms until there is significant damage done
to the heart. This is the reason why a large number of people are unaware of
the fact that they have high blood pressure. When your blood pressure is high,
the blood starts moving forcefully through the arteries, which put pressure on
the arteries and damage the blood vessels. Fortunately, a lot of things you can
do to lower your blood pressure naturally, even without medications. Here are
seven natural ways to combat hypertension:
- Exercise regularly- Exercise is the one best remedy for high blood pressure. If you have high blood pressure, then exercising 30 to 40 minutes is a must for you. Regular physical activity helps make your heart stronger and allow it to pump blood and lowers the pressure in your arteries efficiently. Walking just 30 minutes a day can help control blood pressure. More physical activity reduces it even further.
- Reduce sodium intake- Diet high in sodium has been linked to high blood pressure. Many research studies reveal the relationship between sodium and high blood pressure. Eating a low sodium diet can be an effective remedy for high blood pressure. If you already have high blood pressure, then it is worth cutting back your sodium intake to control blood pressure.
- Limit alcohol consumption- Drinking alcohol can raise your blood pressure. Limit your drinking, if you want to gain control over your blood pressure levels. Limit your drinking to no drink more than one drink a day.
- Quit smoking- Smoking increases blood pressure. Stopping smoking can bring normal levels of blood pressure for you. According to research studies, people who quit smoking live a longer life as compared to those who never quit smoking.
- Reduce stress- Chronic stress may be a contributing factor for your high blood pressure. However, more research needs to be done to determine the effects of chronic stress on blood pressure. Occasional stress can also raise blood pressure, especially when you react to stress by overeating, drinking alcohol or smoking. Bad habits, such as smoking and drinking, are some of the common causes of high blood pressure.
- Lose extra pounds- Weight and blood pressure are strongly bonded. Losing just ten pounds can help you achieve normal blood pressure levels. Keeping a close eye on your waistline is crucial for controlling blood pressure. The extra weight can lead to serious health complications, including hypertension.
- Eat more potassium- Potassium is an essential mineral that helps your body to get rid of sodium and reduce pressure on your arteries. To get a balance of sodium and potassium, avoid eating processed foods, instead focus on eating fresh foods such as vegetables, fruits, yoghurt, nuts, seeds, beans, salmon tuna, etc.
Read: The Cause of High Blood Pressure and Tips to Lower It
About 25% of people with Type 2
diabetes have high blood pressure or hypertension. Now the question arises
diabetes and hypertension are related? The answer is YES!
Both are related. Let us first
understand what diabetes is? When blood sugar increases reason when the body
cannot use the glucose properly, or there is a problem with insulin level in
the blood called diabetes. Hypertension is directly or indirectly related to
diabetes. It is observed, that most of the people who have diabetes are also
suffering from hypertension, ultimately resulting in heart problems like stroke
blood circulation etc.
Diabetes affects arteries that cause
high blood pressure and if not treated on time can further make the patient
suffer to other medical conditions like heart attack, kidney failure, blood
vessel damage. The effects of diabetes can be reversed with the help of
Now, what should be the normal blood
pressure? Usually, it should be 120/80, and it varies from person to
person. But for a person with diabetes,
it should not exceed to 130/80. The first or top number is when your heart
squeezes and fills the vessel with blood that pressure is systolic pressure.
The second number is when your soul rest between the beat, fill itself with
blood for the next contraction that pressure is diastolic pressure.
Symptoms of Blood
Generally, there is no symptom, but
one should get regular check-up of blood pressure from the doctor and can keep
the records for future references.
Symptoms of Diabetes
Diabetes has many symptoms like
thirst, frequent urination fatigue, blurred vision, and increased hunger, even
genetic at time.
diabetes related to blood pressure?
When you have diabetes, there is a
99% chance that you have blood pressure or hypertension because, as mentioned
above, diabetes damages the arteries and affect the heart. In a study, it is
found that 3 out of 1 person is suffering from both hypertension and diabetes
both, which makes a deadly combination.
Three things increase blood pressure:
- Increases the amount of fluid in the body
- Change the way the body manages the insulin
- Decreases the blood vessel ability to stretch
They co-exist because they have
similar risk factors like unhealthy diet, overweight or obesity, inactive
Lifestyle plays a very important role
in both diabetes and blood pressure, many times we don’t understand but our
work stress, bad eating habits, excessive tension, wakefulness, round the clock
working hours, no exercise can also make one suffer.
Read: Does Hair Loss and Diabetes Have a Relation?
control blood pressure?
To avoid these sufferings, one needs
to make some lifestyle changes like weight loss, more emphasis on good eating
habits, avoid late night sleeping, etc. once the lifestyle is set, one can easily
control blood pressure and can get rid of the effects of diabetes.
of blood pressure and diabetes include:
Weight loss: obesity is the biggest enemies for any diseases nearly 40% of Americans suffer from obesity, and it is the first stage of being diabetic and experiencing uncontrolled blood pressure, so it is very important to reduce weight and lead to a healthy lifestyle.
Alcohol and smoking: Alcohol and smoking increase blood pressure, which is not good for the heart. Doctor advise to quit smoking and reduce alcohol to one or glass in a week.
Healthy diet: A good eating habit keeps the body happy and healthier. To reduce the effects of diabetes and control blood pressure, a healthy diet and super food should be there in the lifestyle.
for diabetes and blood pressure
Once a patient is diagnosed with diabetes and
blood pressure, they should quickly start medicinal treatment before it gets
worse. Diabetes medications
are for a lifetime. However, there are very few people who can recover from it
or can reduce the medicine intake. But exceptions are always there with the
determination and positive lifestyle one can fight the battle of diabetes and
blood pressure and can win also.
High blood pressure or hypertension is a health condition in which the
pressure of blood remains high against the artery walls. If this pressure
remains for a long period, it can be a cause of various health conditions including
heart disease, stroke, kidney failure etc. People living with hypertension
should consult a doctor to understand how to control blood pressure through
medication and what kind of dietary changes are required to lower this
Causes of Hypertension:
High blood pressure is also known as the silent killer as it does not show
any typical symptoms prior to the attack. There
are some risk factors for causing hypertension, such as unhealthy living or
working environment, stress, family history, age, gender, and obesity.
Hypertension’s patients have to live with a lot of precautions and keep the BP tablets
with them, as it can be required anytime any day. A diet proves to be very
helpful in keeping the condition under control. People living with high blood
pressure are advised to take food products rich in minerals and nutritional elements
that include potassium, magnesium, iron, phosphorus, fiber, and vitamins.
Take a look at some specific foods that can help you lower blood pressure
and make you feel better.
– Vegetable and Juice of Leafy Greens:
Leafy greens are an
excellent source of minerals like potassium, iron, and other nutrients that can help you lower blood pressure. If
you want to know how
to control blood pressure through some natural means, the intake of
leafy green products can make a difference. Such natural items not only help
you treat hypertension but also improve the overall health. Some particular
leafy green products with a high amount of potassium are romaine lettuce, collard
greens, spinach, arugula, kale, turnip greens, beet, greens, and Swiss chard.
– Take beetroot juice to control
The nitric oxide available in beetroot is highly effective in lowering
blood pressure and keeping it under control. People living with hypertension
can take beetroot in the form of salad or juice to lower blood pressure within
hours. If you regularly eat beetroot, you would not rely on BP tablets as much.
-Berries to lower blood pressure:
Blueberries, gooseberries, blueberries and other berries have highly
effective compounds known as flavonoids that help you diminish blood pressure.
Such components are recommended to consume to prevent the risk of hypertension.
If you are searching for how to control blood pressure through natural means,
the consumption of berries is highly recommended. Take a bowl of berries every
morning to improve your blood circulation and avoid the risk of high
– Oatmeal to control blood pressure:
Oatmeal is an excellent source of soluble fiber that makes it an
essential part of the diet to lower blood pressure. People with hypertension
should take at least half a cup of oatmeal at breakfast to lower hypertension.
It can be taken by the people from
different age groups and oatmeal can strengthen the immunity of the
– Sunflower and pumpkin seeds
seeds are rich in minerals like sodium, potassium, and magnesium can potentially reduce blood pressure. Regular
consumption of a little amount of sunflower, pumpkin, and squash seeds gives an excellent way to lower blood
If you successfully manage your blood pressure levels by following a healthy lifestyle you might avoid taking blood pressure medication or reduce its need. If you are relying on medications to treat hypertension (high blood pressure), then you have turned on to the right page as this contains information about alternatives that can help lower your blood pressure naturally and that too without side effects. Continue Reading
It is necessary to reduce your salt intake to lower blood pressure. Eating a large amount of sodium may contribute to hypertension in some people. Continue Reading