How to prevent or reduce High Blood Pressure?

Want to know how to prevent or reduce high blood pressure naturally? Come now and lets read our full blog in order to know the answer to how to prevent or reduce High Blood Pressure naturally.

It’s much better to prevent high blood pressure than to take a pill once when it’s already there. Let’s learn what to do.

UNDERSTANDING NUMBERS

So when we look at blood pressure there are two numbers. Suppose a number 120/80 i.e normal blood pressure of a human. The top number is called systolic. which is the pressure on your arteries during maximal contraction of your heart. And the bottom number is called diastolic, which is the pressure on your arteries when your heart is completely relaxed.

And if your blood pressure is constantly over 140/90 then make sure to visit your doctor’s surgery so they can do a 24-hour blood pressure test on you. High blood pressure damages your blood vessels throughout your entire body, from your brain to your eyes, to your lungs, to your heart, to your kidneys and many more.

BLOOD PRESSURE PROBLEMS

Normally I don’t like to be the healthcare professional who’s all doom and gloom but it’s really important to say that having high blood pressure can significantly increase your risk of having a heart attack, a stroke, heart disease, and even kidney disease.

This is why high blood pressure is known as the silent killer because you have no symptoms until you have some serious complications. And it’s been shown that having your blood pressure well-controlled can reduce the risk of you having a heart attack or a stroke by 30%.

HOW TO REDUCE OR LOWER IT DOWN?

Now there are lifestyle changes that you can make to lower your blood pressure naturally and they work exceptionally well to prevent you from getting high blood pressure.

So let’s begin the two bad habits that have proven to increase your blood pressure are heavy alcohol consumption and smoking. And when we say heavy alcohol consumption that means that you’re drinking more than 14 units per week and to help you calculate this I’ve left a link below.

When we speak about smoking, we mean smoking in any amount. So do not smoke and do not drink heavily if you don’t want high blood pressure.

Salt, just by reducing your intake to one teaspoon a day which is equivalent to 6 grams has been proven to reduce your blood pressure.

Sleep, sleep deprivation has been shown to increase our blood pressure. so try and get a minimum of 6 hours per night.

Coffee, if you drink more than four cups a day it could increase your blood pressure. so if you’re a big fan of coffee, tea or any other drinks that contain caffeine try to cut down.

Be more active, so it’s 30 minutes of moderate-intensity exercise for at least five days per week and that also helps you reduce weight, which all helps you reduce your blood pressure.

The NHS has also done a really good guide and it’s called the “eat well guide” and in this it gives you a breakdown of what to eat, how much to eat and how to fit, fiber a day of fruit and veg. now all of these have been shown to help lower blood pressure. So feel free to check it out the link below.

And I always tell people that it’s much better to prevent getting high blood pressure than to take a pill for it once it’s already there. So follow these tips, live a healthy lifestyle and hopefully, you won’t get high blood pressure.

EATWELL GUIDE- https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/

CALCULATE HOW MUCH YOU SHOULD DRINK-  https://www.nhs.uk/live-well/alcohol-support/calculating-alcohol-units/

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