High blood pressure, also referred to as hypertension can impact your body for many years before you notice possible symptoms. Individuals that do not seek medical assistance for their high blood pressure can suffer from dire consequences such as the inability to maintain steady breaths, congestive heart failure, a heart attack and put themselves at the risk of having a stroke. It is important to address all symptoms of high blood pressure with a doctor; however, there are also steps you can take on your own to reduce your blood pressure at home.
Go for Walks and Do Physical Activities
Physical activity has been proven to lower your blood pressure. When you participate in physical activities such as walking, jogging or even jumping jacks, your heart is forced to work harder which strengthens your heart allowing it to pump blood more efficiently. The best part about going for walks or jogs is that even doing a very moderate amount of exercise every day can pay dividends for your blood pressure and overall well-being. To start taking necessary steps to lower your blood pressure, begin by taking 30-minute walks every day (in the morning, when you get home from work/school, or before bed) and then over time, you can increase those walks to an hour and the more consistent you are, the better results you will see.
Ensure You Eat Foods Containing Potassium
Potassium is a very vital mineral to the human body; however, due to the popularity of processed & frozen foods, people are eating much less potassium enriched foods in favour of food containing excess sodium. When you eat foods that are heavy in potassium content your body will work to remove traces of sodium from your system while relieving your pressure on your blood vessels. Eating fresh produce is a great way to improve your potassium intake. Foods that are rich in potassium content include but are not limited to:
· Bananas
· Apricots
· Tomatoes
· Salmon
· Orange Juice
Controlling Stress:
Stress is a silent killer and is a major reason that so many individuals suffer from high blood pressure. Consistent stress not only takes a toll on your mental state but also causes your heartbeat to increase exponentially and begins to compress your blood vessels. Stress can occur for some due to financial, social or familial reasons, which may also cause you to partake in activities that induce hypertension. Individuals that are stressed tend to rely on cigarettes, alcohol, caffeine, and consuming sugary and salty foods, which can aggravate your stress levels and blood pressure. Instead, seek professional help regarding your mental health, listen to relaxing music, and take time for yourself (i.e. book off personal days from work or take a vacation).
Hypertension is not something to take lightly; assuming your high blood pressure will subdue, and you will be fine is risky and not worth the potential consequences. Ensure that you partake in physical activities, modify your diet so that you consume more potassium and take control of your stress to see noticeable improvements in your high blood pressure.