High Blood Pressure- Symptoms, Causes & Natural remedies

 High Blood Pressure- Symptoms, Causes & Natural remedies

High Blood Pressure

 What is high blood pressure?

Before proceeding with our discussion, "High Blood Pressure- Symptoms, Causes & Treatment", we need to know what high blood pressure is?

 When our heart beats it pumps blood in the whole body  providing it energy and oxygen, according to the requirement of our body. The blood travels against the sides of the blood vessels.

 When our blood pressure is high, it puts extra pressure on arteries and makes them narrow, causing high blood pressure or hypertension. An uncontrollable high blood pressure creates serious health issues such as heart attack, stroke, kidney diseases, and dementia. You may be suffering from high blood pressure without showing any signs. Normal blood pressure is 120/80 mm Hg.1

Symptoms 

Most people with high blood pressure or hypertension do not show any symptoms as it is known as a silent condition, even at the threatening point, they are not aware that they are suffering from high blood pressure. But some people feel the following signs when they have high blood pressure.

•  Severe headache 
• Dizziness 
• Fatigue
•  Chest pain
•  Vision Problems 
• Difficulty in breathing
•  Irregular Heartbeat
•  Sweating
•  Blood Spots in the eyes

Causes of high blood pressure

 No one is aware of the exact causes of high blood pressure. There can be many things that contribute to hypertension or high blood pressure such as;- 

• Smoking
•  Lack of physical activity 
• Adding too much salt to your food
•  Chronic kidney disease 
• Thyroid disorders
•  Overweight or obesity
•  Overuse of alcohol
•  Genetics 
• Stress
•  Sleep apnea

Types of High blood pressure 

High Blood Pressure

 High blood pressure or hypertension has two major types:- 

 Primary hypertension

 In adult people, there are no specific causes of high blood pressure. This type of high blood pressure has been named primary hypertension. This type of high blood pressure develops over time.

 Secondary hypertension 

Some people show some conditions in hypertension or high blood pressure. It is known as secondary hypertension. In secondary hypertension, you instantly observe the symptoms. Some medications and situations may be the cause of secondary hypertension such as:- 

• Gland tumors
•  Kidney disease
•  Sleep apnea
•  Diabetes
•  Thyroid problems
•  Some medications such as birth control pills
•  Cold remedies, and pain relievers
•  Use of illegal drugs as cocaine, amphetamines

Natural remedies for high blood pressure

Natural remedies

 If you are suffering from high blood pressure, you need to change your lifestyle. Your lifestyle plays a vital role in lowering your blood pressure.

 By adopting a healthy lifestyle, you can control your blood pressure and restrain yourself from medications. Here are some natural remedies by which you maintain your blood pressure. 

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1. Reduce your weight 

Mostly overweight and obesity becomes the reason for high blood pressure. Overweight people face the problem of obstructed breathing during their sleep which causes hypertension or high blood pressure. 

Weight loss is the best natural remedy to maintain your blood pressure. According to a study, that "you can lower your blood pressure by almost 1 millimeter of mercury if you reduce 1-kilogram weight".

 According to another research, "too much weight around the waist can also cause high blood pressure".

2.Exercise regularly

 If you have high blood pressure, doing physical exercise for 30 minutes per day can reduce your blood pressure by almost 5 to 8 mm Hg. Regularity in exercise is important because if you quit exercising your blood pressure can be drastically high.

 Many exercises help to maintain your hypertension or high blood pressure. Aerobics are the best examples to maintain your blood pressure, such as walking, jogging, cycling, swimming, or dancing. Strength training exercises are also the best examples of lowering your blood pressure. If you are suffering from high blood pressure, you need to involve yourself in strength training exercises at least twice a week.

3. Eat a balanced diet

 According to research, including fruits, vegetables, low-fat dairy products, and cutting back on saturated fat and cholesterol helps to lower your blood pressure up to 11 mm Hg. This eating plan is called the DASH(dietary approach to stop hypertension) diet.

 If you include the following healthy diet plan in your daily routine you can lower your blood pressure or hypertension.

•   Include potassium in your diet

 Potassium minimizes the consequences of sodium on blood pressure. Getting potassium from fruits and vegetables is much better than taking potassium supplements.

•  Minimize sodium from your diet

 A little bit quantity of sodium is necessary for your heart health because it helps to lower your blood pressure about 5 to 6 mm Hg if your blood pressure is high.

 According to studies taking 23,oo milligrams of sodium a day is sufficient. The Ideal lower sodium amount for adults is 15,00 mg or less. Avoid adding too much salt to your food.

 One teaspoon of salt has 23,00 mg of sodium. And one teaspoon is sufficient. If you want more flavor in your food use other herbs and spices.

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4.Cut added sugar and Refined Carbohydrates

 According to research, that "devouring a minimum amount of sugar-sweetened beverage in a day helps to lower your blood pressure". 

This is not only less amount of sugar that lowers your blood pressure, but refined carbohydrates such as white flour causes issues when they coverts into the bloodstream.

 That is why research has proved that low crab foods help lower our blood pressure. According to another study, "People who have restrained themselves from crabs for 6 weeks have seen a drastic change in lowering their blood pressure as well as improvement in their heart disease".

 Another advantage of a low carbohydrate diet is that you feel fuller for a whole day. The reason is that you are consuming more fat and protein.

5.Try fermented foods.

According to the research of 2020 meta-analytic taking fermented foods especially supplements manufactured by fermented milk proved very helpful in reducing blood pressure.

The reason is that the bacteria that exist in these foods, generate some chemicals that help to lower hypertension when they travel in the blood.

6. Add lean protein to your diet

 If we don't add protein to our diet, our body breaks down into pieces because protein works as a building block for muscles and tissues. But the protein obtained from animal sources is high in saturated fat and it is harmful to our heart. 

So try to choose a lean protein food such as skinless chicken, fish are the best examples of lean protein. In fish, there is a small amount of artery-clogging fat. Fish is also rich in vitamins, minerals, and omega3 fats that help lower your blood pressure and secure you from blood clots.