Tips to control high blood pressure

High blood pressure also referred as hypertension is when heart works harder than normal to circulate blood through the blood vessels, it can cause serious health problems like stroke, heart attack and kidney failure.

Along with the medications, lifestyle changes plays a vital role in treating your high BP.   

1. Manage stress



Often stress is common cause of hypertension, it causes the heart to beat faster and constrict the blood vessel. Managing stress to reduce the pressure is very important. Work less and taking frequent breaks could help you relax. Whenever you feel stressed take a small break listen to soothing music and work less, this could help you get out of the stressful situation and boost your mood.

2. Pranayama



Pranayama can also be very beneficial as conscious breathing lowers blood pressure. This can help in reducing stress related hypertension. It has the ability to revitalize, restore and reenergize the entire body. Sheetali Pranayama gives a cooling effect on the whole body, calming and relaxing the mind and body. Yoga for high blood pressure must always be done slowly and smoothly.

3. Lose weight



As your weight increases your blood pressure also rises. Being overweight and obese increases the risk factors for heart disease. Eat a healthy diet, exercise regularly (150 minutes a week) and reduce sodium in your diet. Aerobic exercises like brisk walking, jogging, riding your bicycle are good for your heart. You usually should also maintain an eye on your waistline. Carrying too much weight around your waist can put you at higher risk of hypertension.

4. Limit the amount of alcohol you drink and quit smoking



Drinking more than moderate amounts of alcohol can in fact raise blood pressure more. It may reduce the effectiveness of blood pressure medications also. Stopping smoking helps your bp return to normal.

5. Diet



Potassium rich diet like spinach, beetroot, kale etc helps your kidneys get clear of sodium through your urine. Include banana into your diet. Slice a banana into your breakfast cereal for a potassium-rich addition. Garlic and herbs is also beneficial in reducing hypertension by raising the amount of nitric oxide in the body. Nitric oxide helps in promoting vasodilatation to reduce blood pressure. You can add basil, rosemary, cinnamon, thyme and more to your diet.

Smile, breathe and go slowly

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