Hypertension or high blood pressure is a common health problem among adults, especially obese and overweight adults. Hypertension is affecting people in developed as well as developing nations. Many reasons such as lifestyle, eating habits, unhealthy lifestyle, etc. are responsible for its increase in prevalence and incidence. If you visit your doctor, you may be prescribed medications to lower your high blood pressure along with advice on exercise, eating habits, and other unhealthy habits. If you have mild to moderate hypertension or if you are in pre-hypertension (systolic blood pressure of 121-139 mm of Hg and a diastolic pressure of 81-89 mm of Hg is considered pre-hypertension stage) stage, it is best to try to lower blood pressure using simple methods, some of which are given here:
Four Simple Ways To Lower High Blood Pressure
Reduce salt intake:
This is one of the most important measures you need to take to reduce high blood pressure. Intake of common salt (sodium chloride) should be minimized. Dietary guidelines on hypertension recommend that the salt intake should be ideally lower than 1.5 grams (or 1500 mg) a day (which account for 600 mg of sodium or lower). The problem with this recommendation is practical and even a layman understands that it is very difficult to stick to consumption of salt to less than 1.5 grams a day. Hence, your aim should be as low as possible and as close to 1.5 grams of salt a day as possible. To make this possible it is important to know which foods contain more salt, such as processed foods, preserved foods (sometimes salt is used as a preservative). So, eat natural foods. Low salt intake helps blood pressure medications work well.
The next important step to lower blood pressure is to be more active physically. Regular physical exercise is very important to remain healthy as well as keep blood pressure under control. American Heart Association as well as most such specialist organizations recommend at least 30 minutes of brisk walking a day for a minimum of five days a week (150 minutes a week, preferably more) for good health and for blood pressure regulation. A sedentary lifestyle is one of the reasons for high blood pressure. If you exercise, your blood pressure medications also work better.
Banana to lower blood pressure:
Taking potassium can counter the ill effects of sodium of salt and bananas contain a high amount of potassium, which help to lower blood pressure. Most of us usually do not get adequate potassium from our usual diet. Hence eat foods that are rich in potassium, such as bananas, oranges, etc.
If you are obese or overweight, high blood pressure is another reason to lose weight for good of your health in general. It has been conclusively proved that reducing weight lowers blood pressure, even in individuals with normal blood pressure. If you are obese your heart has to work harder, which may lead to high blood pressure. Hence, lowering weight lowers the workload of the heart and lowers blood pressure.