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Are you worried that your blood pressure is above normal? Do you know that you may have high-blood pressure, without you knowing about it? Have you been experiencing severe headache, fatigue or confusion, vision problems, chest pain, difficulty breathing, irregular heartbeat, blood in the urine and/or pounding in your chest, neck, or ears? If yes, then it is important to have your blood pressure checked, because these are the symptoms of high blood pressure.
High blood pressure also known as hypertension can lead to the development of several diseases and can also lead to heart failure. But you may not be aware of the fact that you can keep your blood pressure at normal level without taking any drug. This article will guide you to lower your blood pressure naturally.
What is blood pressure?
Before we go into the details, it is important to know what blood pressure is. The force that your body creates to push or squeeze blood is called blood pressure. And with every heartbeat, your body pushes and squeezes blood to your body via your arteries. Now you may wonder what normal blood pressure is.
What Is “Normal” Blood Pressure?
A blood pressure reading has a top number (systolic) and a bottom number (diastolic). These numbers define your blood pressure on the basis of certain ranges, which include:
Normal range: Less than 120 over 80 (120/80)
Prehypertension range: 120-139 over 80-89
Stage 1 high blood pressure range: 140-159 over 90-99
Stage 2 high blood pressure range: 160 and above over 100 and above
High blood pressure in people over age 60 range: 150 and above over 90 and above
First, check your blood pressure and if it does not fall in the normal range, then we advise you to consult your doctor, before starting any home remedy.
How to lower blood pressure naturally and quickly
People with hypertension often need several medications to control their blood pressure. But lifestyle changes can also lower your blood pressure and in some cases even eliminate the need for drugs.
You probably know that eating too much salt can increase blood pressure, but most people aren’t aware of the benefits of potassium, which counters sodium’s ill effects. Most people don’t get enough of this mineral.
According to the 2010 Dietary Guidelines for Americans, people with hypertension may especially benefit from upping the amount of potassium in their diet. Adults should get at least 4,700 milligrams a day. A few good sources of potassium are: bananas (422 milligrams each), a baked potato with skin (738 milligrams), orange juice (496 milligrams per cup), and nonfat or low-fat yogurt (531–579 milligrams per 8 ounces).
By exercising 30 minutes a day you can lower your blood pressure significantly, says Gerald Fletcher, a cardiologist at the Mayo Clinic, in Jacksonville, Florida. If you’ve been sedentary, try aerobic exercise to reduce your systolic blood pressure by three to five points, and diastolic blood pressure by two to three points says Dr. Fletcher.
People can substantially lower their blood pressure by cutting salt intake. The Dietary Guidelines recommend that people with hypertension should limit their intake of salt to less than 1,500 milligrams (600 milligrams of sodium) a day.