There are various ways to control blood pressure naturally, some of them are discussed as below :-
1) Balanced Diet - have a balanced diet of the right foods that supports your cardiovascular system, your well being and healthy blood pressure.
- Get plenty of whole-grain foods, fresh fruits and vegetables.
- Cut down on saturated fats, hydrogenated and hardened oils, to cut triglycerides and bad cholesterol.
- Eat foods that are rich in Omega-3: eat cold-water fish that are "wild-caught". To increase good cholesterol, increase olive oil and many kinds of nuts like almonds,walnut etc (great sources of unsaturated fats).
2)Reduce the sodium (salt) in your diet. Limit your sodium to about 15,00 mg per day.
3) Limit your alcohol intake. In small amounts, alcohol can lower your blood pressure slightly. Drinking in moderate amounts can exacerbate your hypertension.
4) Avoid smoking and the use of tobacco products. Smoking throughout the day can raise your blood pressure.
5) Watch your weight. As your weight increases, chances are your blood pressure and related heart-stresses are increasing too. Set a goal to lose a specific amount of weight if overweight, for example 10 kgs within 6 months.
6) Exercise 30-60 minutes almost everyday of the week. You can feel better soon and reduce your blood pressure noticeably if you maintain your new, cardio-regime.
7) Cut back on caffeine. Drinking beverages containing caffeine will boost your heart rate and can spike your blood pressure temporarily, and is potentially quite harmful to the health of persons developing hypertension and promoting sleep disorders. Basically avoid drinking coffee,black tea & soft drinks which contains caffeine.
8) Avoid heating your food & beverages in microwave ovens as these ovens are the main reason for various types of cancers & high blood pressure. Always use gas based ovens for heating your food & beverages.
9) Reduce your stress. Stress and anxiety is one of the major causes of high blood pressure. Take time to think about what is stressing you and how you can solve the problem to alleviate your hypertension.Do Meditation at least for 30 minutes daily to reduce mental stress.
10) Check your blood pressure, get cholesterol and other readings (possibly at public health clinics, or screenings such as "health fairs", and see your medical professional regularly to assess any cardiovascular and other health issues discovered.
11) This below is the most important exercise to normalize blood pressure, reducing weight & improving stamina in your body.
Lie on your back on the floor and look upwards. Keep both the arms straight close to your body and palms touching the floor. Place feet close to your buttocks, heels and toes touching each other.
Steps:-
1) Take deep breath and hold. Bend the knees. Bring left feet close to the buttock and right leg fully extended at an angle of 30 degree. Now bring right feet close to the buttock and left right leg fully extended at an angle of 30 degree in a circular manner. You will move both your legs as if you are doing cycling.
2) Carry on till you feel comfortable.
3) Now repeat the same exercise backward while holding the breath.
4) Keep a count of the number of rotations done with each leg so as to be able to monitor the overall progress. If possible try to do 50 forward & 50 backward in one breath.
5) Once you are finished immediately drink normal water (not cold or not hot).
This exercise will not only normalize your blood pressure but also reduce your weight if routinely performed.
This exercise will also improve stamina in your body if you drink water immediately after doing this exercise empty stomach in the morning.
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