Manage high BP naturally

High blood pressure (BP) can be termed as the bane of modernisation. It is the result of a destructive lifestyle, smoking, obesity, alcohol intake, insulin resistance and stress. It affects your heart health as well. So, keeping your BP normal is unquestionably important.
While some people may require medication to keep it under control, those with minor problem can control it with a proper diet, weight loss and stress management. To keep heart attacks at bay, your BP should be maintained at 120/80 and should not be in excess of 140/90.

Ways to combat stress:

Relax - Meditation is one of the easiest ways to fight mental stress. You should also take some time out for yoga. Pranayam helps in lowering BP, calming a racing heart and also improving digestion.

Loose Weight - If you are overweight, begin a weightloss programme. In fact, the most effective lifestyle change for anyone suffering from hypertension is shedding those extra kilos. 

Foods that help

    Eat Vegetables and Fruits - They have a magical effect on curbing high BP. Studies show that switching to a vegetarian diet helps. Fruits are concentrated with potassium, vitamin C and sodium.

Garlic - It is known as a vasodilator. It dilates blood vessels and lowers BP. Both raw and cooked forms of garlic help.

Wheatgrass Juice - It contains magnesium and potassium, which are minerals that lower BP.

Fish oils are known to keep a lid on BP.

Eat less Salt - You don’t have to embark on a no-salt diet. Adding minerals like magnesium, calcium and potassium, and losing weight will make a substantial difference. Instead of going to extremes, you can eat less salt along with the other alterations.

Avoid Sugar - Sugar raises the insulin levels, which is often accompanied by high BP.

Stop Smoking - Besides increasing BP, tobacco results in clot formation and increases the risk of precipitating a heart attack.

Opt for supplements

Potassium - It helps normalise BP by relaxing blood vessels and rids the body of the excess water and salt. Fruits like banana, papaya, watermelon and peaches are rich sources.

Calcium - Non-vegetarian diets are rich in protein. Consuming too much leads to excess protein, which leeches calcium out of the body, and results in osteoporosis and high BP. Consuming the right quantity of calcium-rich foods like milk, curds, spinach and leafy vegetables is helpful.