Hypertension is a problem that seems to affect more and more people all over the world. The greatest majority of those who now have to deal with this health issue and the risks that it carries have probably had pre-hypertension for some time, without even being aware of it. This only implies that people tend to visit the doctor only when it is inevitable, and they do not have time to go for regular check-ups. For those who have to deal with the high blood pressure and increased risks of heart attack, strokes and other health issues that high blood pressure carries, the safest solution lies in medications. However, it might be useful to know that high blood pressure can be kept under control in many more natural ways, and since these natural methods are free of side effect (which cannot be said for the medications), it might be worth it to take them into consideration.
What should be done?
- First of all, it is necessary to pay attention to the weight, because overweight people need to reduce their weight, and once they do that, they have to make sure that the lost pounds will not return. BMI should be in the range between 19 and 25. In number of cases, this will prove to be effective and beneficial for the blood pressure.
- Introducing some form of physical activity will also help, and even a simple brisk walk will help, but only provided that people go for a walk every day at least for a half an hour.
- Those who smoke have probably already been warned about negative effects of tobacco smoke on the blood pressure, and if they want to help themselves, they need to get rid of this habit, no matter how much they might find it pleasing.
- Another unhealthy habit – excess use of alcohol, should also be eliminated if a person wants to feel better, and it is also important to check the levels of triglycerides and cholesterol in the blood.
- The diet needs to be changed and what might be the most important is the intake of salt, which has to be reduced significantly, as well as foods rich in it. The same goes for refined foods, particularly those that are rich in sugar and fats. Preserved and fried foods need to be eliminated from the menu as well. On the other side, foods that are rich in fiber, such as whole grains and vegetables, for instance, should be eaten in larger quantities. As for the beneficial supplements, potassium, magnesium, vitamin C, bioflavonoids, vitamin E, omega-3 and co-enzyme Q10 are highly advisable for those who want to keep their blood pressure normal in natural ways.