Blood pressure is the force of blood against the walls of the arteries, the vessels that carry blood away from the heart. It is normal for your blood pressure to fluctuate during the day. When it stays high, you have high blood pressure, or hypertension. This increased pressure puts a strain on your heart that could lead to a heart attack. It also affects other organs in the body like the kidneys and brain
Below are few ways to reduce Blood Pressure naturally:
1. Eating foods that are low in saturated fats, low in total fat, and low in cholesterol can reduce blood pressure. A well balanced diet of fruits, vegetables, whole grains, lean proteins, and low fat dairy products should make up the majority of your eating plan. The lowered pressure effect of this dietary change is often the same as taking a blood pressure medication.
2. Maintaining a healthy body weight reduces your chances of developing hypertension. The best way to control body weight is to eat less calories and exercise more. Proven calorie reduction techniques include eating smaller portions, using low fat or fat free products, and limiting sugar intake. Exercising just 20 to 30 minutes a few times a week can produce dramatic results. The physical activity can include anything like walking, bicycling, or gardening.
3. Reducing sodium in your diet is another way to keep the pressure down. or someone with high blood pressure, your doctor may recommend 1.5 grams or less of sodium. Processed and pre-packed foods usually contain a high amount of sodium. After a high sodium meal, many people have a bloated feeling due to excess water retention. This extra volume increases the blood pressure.
4. Drinking an excess amount of alcohol can raise your blood pressure. It also harms the liver, brain, and heart. Alcohol is also high in calories, which can that lead to weight gain.
An excellent resource for blood pressure reduction techniques is found at the National Institute for Health website at
www.nhlbi.nih.gov/hbp/index.html.
