What to Do and not to do in High Blood Pressure

For centuries, herbs have been used in the treatment of diseases. There are some herbs that you can use to lower blood pressure. Be sure to consult your doctor before using any type of herb.

Here are the names of some herbs, which reduce blood pressure -

• Celery juice
• Coffee weed
• Plantago
• Ginger root
• River lily
• Sesame oil
• Green Tea
• Oolong Tea

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A study was conducted in the year 2014, in which it was observed that the risk of high BP was less in those people who ate good proteins. Apart from this, people who ate 100 grams of protein daily had 40 percent less risk of blood pressure.

Here we are telling you how much protein is there in grams of food items -

• 800 grams of salmon - 22 grams of protein
• 1 egg - 6 grams of protein
• 800 grams of chicken - 27 grams of protein
• 1/2 cup cooked kidney beans - 7.6 grams of protein
• Half-cooked gram - 7.3 grams of protein (Read more - Benefits of a black gram)
• 200 grams of cottage cheese - 6.5 grams of protein

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Eating garlic is beneficial for high BP as it normalizes the blood pressure level. According to a study, garlic juice is more beneficial than normal garlic or garlic powder. A 2012 study on the effects of garlic on 89 people with high blood pressure found a 6 to 12-point (6-12 mm Hg) reduction in blood pressure.

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Meditation is the most effective way to reduce stress. Yoga improves the respiratory system and also improves body posture. Apart from this, meditation also helps in reducing blood pressure. A 2013 review of studies on yoga and blood pressure found that yoga lowered blood pressure by 3-4 points (3-4 mm Hg).

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Chocolate eaters rejoice as it lowers blood pressure. But keep in mind that 60 to 70 percent of the quantity should be of coca. A Harvard Medical School study found that dark chocolate helps lower blood pressure. Sugarless chocolate contains flavonoids, which help dilate and widen your blood vessels.

In the year 2010, a study was done on 14310 people who ate dark chocolate, in which it was found that their blood pressure was normal.

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When you sleep, your blood pressure is low. If you are not getting enough sleep, it harms your blood pressure. For people who sleep less (especially people between 45 and 65 years) their blood pressure starts increasing.

Many people are victims of insomnia. So for good sleep, keep some things in mind, like- trying to sleep at a fixed time, exercising daily during the day, do not take naps during the day, and make your room comfortable.

According to the National Sleep Heart Health Study study, sleeping less than 7 hours a night and sleeping more than 8 hours is linked to blood pressure. Sleeping less than 6 hours at night is extremely dangerous for blood pressure.

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Eating a healthy diet such as whole grains, fruits, vegetables, low-fat dairy products and low amounts of saturated fat can lower blood pressure by up to 14 points (14 mm Hg). This diet is known as the DASH diet.

However, changing eating habits is not an easy task. But keeping these things in mind, you can easily adopt a healthy diet.

• Make a Food Diary - Write what you are eating daily in your food diary. By doing this, you will feel the change in your eating habits in a week.
• Eat more potassium-rich foods - Potassium affects your blood pressure less than sodium. That's why eat potassium foods fruits and vegetables. Also, ask your doctor which foods for potassium would be good for you.
• Be careful while buying food items - Be careful while buying things from the shop. Buy the goods only after checking them thoroughly.

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Do exercise for at least 30 minutes daily. This can reduce blood pressure by 4 to 5 points (4-5 mm Hg). Keep in mind that exercise should be done regularly, if you stop exercising then it can increase your blood pressure again.

If the problem of high blood pressure is not too much, then you can control the problem of blood pressure completely by exercising daily. Apart from this, if you already have high BP, then it can be reduced by daily exercise.

You can also consult your doctor which exercise would be good for you. Exercises like walking, jogging, cycling, swimming, and dancing are considered very beneficial to reduce blood pressure.

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Blood pressure often increases with weight gain. Excess weight obstructs breathing while sleeping, which increases blood pressure. Therefore, losing weight is an effective way to lower blood pressure. Losing 4 to 5 kg of weight makes your blood pressure level normal. Apart from this, reducing waist is also beneficial for blood pressure.

Men's waist should not be more than 40 inches and women's waist should not be more than 35 inches. If the waist measurement is more than this, then it is a sign of high blood pressure.

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Blood pressure increases due to daily stress. Along with this, if you feel stressed sometimes and in this situation, you eat unhealthy food, drink alcohol, and smoke, then this also increases blood pressure.

Think about what makes you feel stressed, such as family, work, money, or illness. When you figure out what's making you feel stressed, it's easier to reduce it.

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The excess salt in your diet comes from processed food and hotel food. These foods contain high amounts of salt such as pizza, chips, canned soups, and a variety of snacks.

Low-fat foods usually have more salt and sugar added to make up for the lack of fat. So do check it before eating. Check that the amount of sodium in such foods does not exceed 5 percent. US According to the Food and Drug Administration, more than 20 percent of foods contain added sugars and added sugars.

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Many such studies show that by not eating sugar and refined carbohydrates, both your weight and blood pressure remain normal. A 2010 study compared low-carbohydrate and low-fat diets. Both these diet plans proved helpful in reducing weight, but a low carbohydrate diet proved more beneficial in reducing blood pressure. Blood pressure decreased by 4 to 6 points (4-6 mm Hg) through this diet.

In addition, in the year 2012, 17 studies were conducted under a low-carbohydrate diet, in which it was found that it reduces blood pressure by an average of 3 to 5 points (3-5 mm Hg). There are many other benefits of a low-carbohydrate diet. This reduces the risk of diabetes and other diseases because during this time you eat more fat and protein.

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Don't drink too much coffee, as it contains a lot of caffeine, which increases blood pressure. In people who drink coffee occasionally, blood pressure can increase by up to 10 points (10 mm Hg). But for those who drink coffee daily, it does not affect them much.

To find out whether caffeine increases your blood pressure, test it 30 minutes after drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 points (5 to 10 mm gH), it means that the effect of caffeine is sensitive to raising your blood pressure. Also, consult your doctor to know the effect of caffeine on your body.

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Every time you smoke a cigarette, your blood pressure rises, and the effect lasts for several minutes. So quit smoking and make your blood pressure level normal. Smoking shortens your life.

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Alcohol affects your health in both positive and negative ways. If you drink alcohol in moderation, you can lower your blood pressure by 2 to 4 points (2-4 mm Hg). But, drinking too much alcohol increases the blood pressure level a lot. Apart from this, it also reduces the effect of medicines. Women and men over age 65 should have no more than one drink daily, and men under age 65 should have no more than two drinks daily. One drink equals 350 grams, so don't drink more than that in one drink.

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