2. Here are a few methods and measures to stay hypertensive free or to control hypertension for those who may already be affected:
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
Reduction of sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods. Salt has been linked to high blood pressure and heart conditons like stroke. One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have sensitivity to salt. Rather than salt seasoning, you can try seasoning with herbs and spices.
Less intake of alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world. To be on the safer side, it is better to cut down intake or abstain from it.
Eat more potassium-rich foods
Potassium is an important mineral. It helps your body get rid of sodium and ease pressure on your blood vessels.
Foods that are particularly high in potassium may include:
Vegetables especially leafy greens
potatoes and sweet potatoes
Fruit including water melons, bananas, avocados, oranges and apricots
Dairy such as milk and yogurt
Tuna and salmon
Nuts and seeds
Cut down on caffeine
Drinking caffeine regularly can cause a lasting increase of high blood pressure. In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t. Caffeine may have a stronger effect on people who don’t consume it regularly
Stress is a key driver of high blood pressure. When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels. When you experience stress, you might also be more likely to engage in other behaviours, such as drinking alcohol or eating unhealthy food that can negatively affect your blood pressure.
So it is wise to cut down on stressful activities, work moderately and be able to manage pressure and stress effectively so as not to expose yourself to hypertensive symptoms.
Eat dark chocolate or cocoa
Small amounts of chocolate may be very useful for preventing hypertension. That’s because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate. Non-alkalized cocoa powder which is especially high in flavonoids and has no added sugars is particularly very effective.
Your body mass could significantly cause high blood pressure so it is important that If you’re overweight, you lose weight because it can make a big difference for your heart health. Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Quitting smoking can help reverse that risk.
Cut added sugar and refined carbohydrates
Studies has found that high blood pressure can be caused by added sugars and refined foods. It’s not just sugar alone but all refined carbohydrates such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.
Try meditation or deep breathing
Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure. It is also a stress reducing activity.
Take herbs and natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure
Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most
Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanin and polyphenols that are good for your heart and may lower blood pressure.
Basil: this is a delicious herb that goes well in a variety of foods. The chemical eugenol, which is found in basil, may block certain substances that tighten blood vessels. This may lead to a drop in blood pressure.
Cinnamon: is another tasty seasoning that requires little effort to include in your daily diet, and it may bring your blood pressure numbers down.
Cardamom: is a seasoning that comes from India and is often used in South Asian cuisine. You can include cardamom seeds or powder in spice rubs, soups and stews, and even baked goods for a special flavor and a possible positive health benefit as studies have found it good to reduce blood pressure.
Flax seed: is rich in omega-3 fatty acids, and has been shown to lower blood pressure. Flax seed may protect against atherosclerotic cardiovascular disease by reducing serum cholesterol, improving glucose tolerance, and acting as an antioxidant.
Garlic: This pungent seasoning can do more than just flavour your food and ruin your breath. Garlic may have the ability to lower your blood pressure by helping to increase a substance in the body known as nitric oxide, which can cause your blood vessels to relax and dilate. This lets blood flow more freely and reduces blood pressure.
Ginger: this may help control blood pressure. It can be used to improve blood circulation and relax the muscles surrounding blood vessels.
Hawthorn: is an herbal remedy for high blood pressure that has been used in traditional Chinese medicines for thousands of years. It has a lot of benefits on cardiovascular health, including helping reduce blood pressure, preventing hardening of the arteries, and lowering cholesterol. You can take hawthorn as a pill, liquid extract, or tea.
Celery seed: this is a herb used to flavour soups, stews, casseroles, and other savoury dishes. You can use the seeds, or you can juice the whole plant. Celery may also be a diuretic, which may help explain its effect on blood pressure.
French lavender: The beautiful, perfume-like scent of lavender is not the only useful aspect of the plant. Lavender extracts have been shown to lower heart rate and blood pressure in rodents. Although not many people think to use lavender as a culinary herb, you can use the flowers in baked goods. The leaves can be used in the same way you would use rosemary.
Cat’s claw: is a herbal medicine used in traditional Chinese practice to treat hypertension as well as neurological health problems.