Natural Methods To Manage Hypertension

Every 17th day of May is observed as World Hypertension Day. In this article, I will x-ray some effective methods confirmed by health experts on how one can manage hypertension.
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, getting 150 minutes of moderate exercise per week, such as walking, or 75 minutes of vigorous exercise, such as running, can help lower blood pressure and improve heart health.
Additionally, some research suggests that doing more exercise than this reduces your blood pressure even further .Walking just 30 minutes a day can help lower your blood pressure. Getting more exercise helps reduce it even further.
Reduce your salt intake
Salt intake is high around the world. This is largely due to increased consumption of processed and prepared foods.
Many studies have linked high salt intake with high blood pressure and heart events, including stroke .
However, other research indicates that the relationship between sodium and high blood pressure is less clear .
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with typical levels seem to have a sensitivity to salt .
If you already have high blood pressure, it is worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ingredients and try seasoning with herbs and spices rather than salt.
Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are sensitive to the effects of salt.
Drink less alcohol
Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure (9).
While some research has suggested that low to moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects.
In the United States, moderate alcohol consumption is defined as no more than one drink per day for females and two drinks per day for males. If you drink more than that, it might be best to consider reducing your intake .
Drinking alcohol in any quantity may raise your blood pressure. Therefore, it is best to moderate your intake.
Eat more potassium-rich foods
Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels.
Modern diets have increased most people’s sodium intake while decreasing potassium intake.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
Vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
Fruit, including melons, bananas, avocados, oranges, and apricots
Dairy, such as milk and yogurt
Tuna and salmon
Nuts and seeds
Beans
Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.