7 Vital Things To Do Daily To Normalize Blood Pressure & Stay Healthy

General Hypertension

Lowering High Blood Pressure (HBP) isn’t as hard as it sounds. Blood Pressure (BP) is basically the pressure or force the blood exerts on the arterial wall or the blood vessels. High Blood Pressure is the condition where this pressure or force is too high. Usually, medical diagnosis is required to establish this fact. When blood pressure is above 140/90, it is considered to be High. High Blood pressure is also called Hypertension or simply HBP. Blood pressure is considered to be severe if it rises to 180/120. According to the World Health Organization, Cases of Hypertension is often common in Nigeria as over 1.5 million cases present yearly.

Below are the 7 things to do to lower Hypertension:

1) Eating a Healthy Diet

Eating Healthy Diets doesn’t translate to Eating anything that comes your way, It involves eating Rightly. The Misconception about Always chewing/consuming something whenever the urge arises is wrong. Food should be eaten at particular times of the day, Breakfast, Lunch, and Dinner shouldn’t be missed. Breakfast is the most important meal of the day and shouldn’t be joked with, Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products, low saturated fat and cholesterol can lower your blood pressure. Have a food timetable and adhere strictly to this. Monitor what you eat, when and why. An individual with High Body Fat is associated with Hypertensive Patients.

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2) Avoid Food high in Sodium

Even a small reduction in the sodium in your diet can improve your heart health and reduce BP. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you. You can also read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy. Don’t add salt to your diet, Just 1 level teaspoon of salt has 2,300 mg of sodium which can contribute to an increase in HBP. Use herbs or spices to add flavor to your food. If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

3) Exercise Regularly

Regular Exercise of about 30 minutes daily can reduce Hypertension significantly. It’s important to be consistent because if you stop exercising, your blood pressure can rise again. If you have an elevated HBP, regular exercise can help prevent it leading to Hypertension. Exercise you may try, to lower blood pressure include walking, jogging, cycling, and even swimming or dancing. You can also think of High-intensity exercises but talk to your doctor to develop an exercise program and know what exercise to engage in.

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4) Reduce Alcohol Intake

According to the World Health Organization, Moderate alcohol intake can be beneficial to the health and can even help reduce BP considerably. They say too much of anything is bad,Too much Alcohol intake or Drinking more than moderate amounts of alcohol can actually raise BP by several points. It can also reduce the effectiveness of BP medications.

5) Quit Smoking

Each Cigarette you light increases the your BP and chances of Hypertension. Quitting Smoking helps your blood vessels reduce to normal, reduce your risk of Cardiac Infections and improve your overall Health. Remember the Federal Ministry of Health warns that Smokers are liable to die young.

6) Reduce Caffeine Content

The Role of Caffeine in Raising BP is still debated but Caffeine increases high blood pressure on people who rarely consume it. Other research has however shown that But people who drink coffee regularly may experience little or no effect on their BP. Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.

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7) Reduce Stress

Chronic Stress may contribute to HBP, research is still ongoing considering this but it has been known that Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take some time to think about what causes stress for you and look for a way to eliminate such. You can also reduce Stress by Avoiding Stress triggers. If a rush hour before traffic on the way to work causes stress for you try to leave home early to avoid such. Also make time to relax, take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.

Hypertension is very dangerous and it’s known as a silent killer. If your BP is high, you need to take a quick action today before it’s too late

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