While temporary high blood pressure is a normal reaction to excitement, physical exertion, nervousness, fatigue, coldness, anger, or smoking, sustained high blood pressure is life-threatening and affects millions of people around the world.
High blood pressure has always been treated using anti-hypertensive drugs and dietary changes. Nonetheless, the use of drugs is usually discouraged as they normally cause grave side effects.
Natural remedies are highly recommended as they are safer and more effective.
High blood pressure increases the risk of heart disease, kidney disease, heart attacks, and strokes.
What are The Signs and Symptoms of High Blood Pressure?
In most cases, there’s no manifestation of any symptom. Nonetheless, there are some symptoms that are indicative of hypertension:
- Heart palpitations
- Blurred vision
9 Tips To Help You Reduce and Control Blood Pressure
If not controlled, high blood pressure contributes to the loss of brain cells linked to ageing. Fewer brain cells translate to impaired cognitive ability.
Here are some diet tips to help you lower and regulate your high blood pressure.
- Maintain a healthy weight. It has been found that overweight adults are 50% more prone to high blood pressure compared to normal-weight adults.
- Follow the Dietary Approaches to Stop Hypertension (DASH) diet. Namely, eat 8-10 servings of vegetables and fruits ever day; 2-3 servings of low-fat dairy foods; at most 2 servings of lean meat every day; and 8 servings of grains. Likewise, add 4-5 servings of nuts, beans, and nuts in the course of the week.
- Reduce your alcohol intake. Taking over 3 alcoholic drinks a day can lead to increased blood pressure.
- Exercise regularly to keep both your blood pressure and weight low.
- Reduce your salt or sodium intake as it can help reduce your blood pressure.
- Consuming plenty of vegetables, fruits, and low-fat dairy products is more beneficial compared to reducing salt intake for most individuals.
- Foods rich in calcium, potassium, and magnesium are effective in neutralizing the effects of sodium on blood pressure.
- Focus on eating at least a clove of garlic every day. This may have some effect on minimizing your blood pressure. You can add it to sauces, vegetables, and salads.
- Use CoQ-10 supplement as it is effective in lowering blood pressure. Your doctor should advise you on the right dosage.