The blood pressure level in humans is recorded as systolic and diastolic, with the systolic number on the top and the diastolic number written in the bottom. Blood pressure readings that are recorded as 120/80 or below are considered as normal. However, pressure tends to rise with every heartbeat and fall when it relaxes, so the readings will never be the same, with changes occurring minute to minute. If the readings are anywhere between 140-159/90-99, it is considered as stage 1 hypertension; and readings above 160/100, it is referred to as stage 2 hypertension.
The need for medications to control hypertension becomes necessary when the readings are really high. In the initial stages, however, following a healthy lifestyle pattern will delay the need to use medicines to be able to keep it under good control.
Below are mentioned a few tips that can help in lowering increased blood pressure levels and maintaining it within permissible limits.
Natural Methods By Which High Blood Pressure Levels Can Be Lowered
An increase in weight can directly influence blood pressure levels. People who even experience a slight increase in their body weight are at a greater risk of developing hypertension. Losing body weight will help a lot in decreasing blood pressure readings so much so that individuals can also stay off hypertension medicines if they continue to maintain their ideal body mass index for life.
A 30 minute walk or some form of physical activity will help in lowering blood pressure readings if one is diagnosed with hypertension. The idea is to increase oxygen levels for proper functioning of the heart muscles, and to relax the blood vessels so that the amount of blood flowing through these improves. All of these will help in moderate decrease in blood pressure levels. And when exercise levels are maintained, the pressure levels will also remain controlled.
Choosing to follow healthy dietary patterns will help in reducing several types of health risks, including hypertension. Foods low in fat, consuming less of dairy products, increasing the intake of vegetables and fruits, taking in whole grains in moderate amounts; and consuming nuts, poultry and fish products in limited amounts will not only meet the body’s nutrition requirements, not only assist in body weight reduction, but will also lower blood pressure measurements. Apart from this, lowering the intake of sodium to bare minimum – up to 1500 mg of salt a day, will also effectively work towards decreasing hypertension.
An increase in the intake of alcoholic beverages is also known to increase blood pressure levels. So, restrict alcohol intake, to may be just one drink a day. Even reducing the intake of caffeinated beverages is known to help in reducing hypertension.
Avoid smoking for the nicotine contained within cigars tend to harden the walls of the arteries and narrow them down, raising pressure within the blood vessels in turning causing hypertension. So, quit smoking.
Learn stress-management techniques, for stress tends to increase the production of certain hormones within the system that could possibly disrupt blood vessel functioning and cause a spike in blood pressure. But this is thought to last only temporarily.
Visit the primary care physician on a regular basis to keep a track on one’s blood pressure readings. This will give the individual an idea as to what steps taken by them seem to be helping them in controlling their hypertension problem.