According to TILDA studies (Irish Longitudinal Study on Ageing in Trinity College Dublin):
“64% of Ireland people above the age of 50 are suffering from heart blood pressure.”
Neglecting high blood pressure can result in:
- The thickness of the arteries
- Weakens blood vessels
- Decreased flow of blood and oxygen to the heart
- Extreme chest pain
The normal blood pressure levels are- 80 (lower) and 120 (upper)
If the upper blood pressure levels rise to 180 and the lower level rises to 110 or higher, it puts the patient at significant risk of encountering a heart attack or a stroke and taking out urgent loans in Ireland.
High blood pressure levels-
- 130/80- the first stage
- 140/90 or above – the second stage
The loan will help meet emergency needs, like health
According to a source, “Blood pressure management is “70% lifestyle and 30% medications” If you don’t make healthy lifestyle choices, medicines won’t work either.”
Thus, change your habits and adopt healthier ones to maintain your blood pressure.
Symptoms of high blood pressure:
- Poor vision
- Shortness of breath
- Blood in the urine
- Chest pain
- Bleeding nose
Here are some ways of stabilizing and normalizing blood pressure naturally.
Natural ways for normalizing blood pressure
1) Adopt anaerobic exercises
High blood pressure is because of excessive stress. If a body releases adrenaline and cortisol hormone, it can automatically increase the heart rate, constrict blood vessels and cause pain in the heart. To avoid this, recluse to anaerobic, i.e., breathing exercises and Yoga.
These not only help normalize blood pressure but help keep stress at bay. Incorporate breathing exercises into your routine – 10 minutes morning and 10 minutes evening. It will help you keep track of your heart rate effectively.
2) Slash Salt Intake
For a blood-pressure patient consuming salt in more than the prescribed amount does more harm than good. Well, yes, not every patient benefit from cutting salt, but a maximum of them does. According to experts, “One should aim for consuming 1500 mg a day, and it should not exceed 2300 mg.”
Yes, one needs to be wary of these figures to ensure a watch over salt intake and not consume too much. Be cautious while eating pizza or some spicy dish.
3) Adopt a healthy lifestyle- DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) is designed for lowering blood pressure. It helps keep blood pressure normal by ensuring high potassium and low sodium intake.
According to CEDAR, “the DASH diet plan has proved effective in acceptance of body metabolism, and befits the Irish diet structure.”
DASH diet focuses on consuming a good chunk of –
- Whole grains
Adopting the DASH diet helps cure blood pressure levels to an extent and reduces blood pressure risks in nearly 4 weeks.
4) Slash caffeine consumption
According to 34 studies, “consuming over 2 cups of coffee a day raises both systolic and diastolic blood pressure levels for 3 hours.”
It’s high time to reduce caffeine intake!
Excessive stress levels cause the heart to pump more blood and tighten blood vessels. This eventually leads to increased blood pressure levels in the body.
Caffeine exaggerates the effect and may cause a stroke.
Thus, reduce caffeine consumption and replace it with healthy vegetable juice to ensure good health.
5) Avoid heavy alcohol consumption
However, you might not find it inter-connected; drinking too much alcohol can directly lead to blood pressure.
As recommended by the experts, “one should not consume over 2 drinks per day. While women should drink only once a day to avoid high blood pressure problems.”
Excessive alcohol consumption may limit your lifestyle and slash your age. In severe cases, it could lead to multiple organ failures.
Consider effective counselling sessions to reduce or completely give up alcohol consumption.
6) Consume potassium-rich foods
Potassium is an essential component for reducing blood pressure. It eases up pressure on blood vessels and controls excessive sodium intake.
To ensure a better balance between sodium and potassium levels in our body, prioritize eating fresh and whole foods:
To include the correct percentage of potassium in the body, you can consist of the below-listed food in your diet plan:
- Fruits- melons, bananas, avocados, oranges,
- Vegetables – tomatoes, potatoes, green leafy vegetables, sweet potato
- Nuts and seeds
- Tuna and salmon
- Milk and yogurt- dairy products
Thus, including fresh fruits, nuts, and vegetables in your diet can help lower down BP levels.
7) Eat Dark chocolate
Though how exciting it may sound, consuming too much dark chocolate isn’t the thing here.
Flavonoids are abundant in dark chocolate and cocoa powder. It causes blood vessels to dilate.
Flavonoid-rich foods have proved beneficial in reducing blood pressure rates in recent studies.
Dark chocolate relaxes blood vessels and promotes blood flow.
Although chocolate isn’t the only thing to reduce the heart attack risk and blood pressure, it is certainly best for maintaining a healthy body.
8) Increase protein intake
Switching carbohydrates (rice, sugar, sweets, white flour) with high protein-dietary sources like milk, cereals, tofu can bring down systolic blood pressure and reduce hypertension.
Include foods like fatty fish, lentils, beans, citrus foods, carrots, peanuts, grams, etc., in your diet and keep your blood vessels healthy and efficient.
9) Take steps to control stress levels
We are like a flat tire in a rush, looming only to complete a deadline at work. Constant anxiety to meet deadlines causes a temporary spike in blood pressure levels.
If neglected for long, chronic stress levels can put your heart at risk, and it may lead to heart attack, heart stroke, long-term health issues, etc.
While it is impossible to eliminate tension points from your life, you can still make a way towards ensuring a healthy and stress-free lifestyle by:
- Avoiding stress triggers
- Practice gratitude
- Practice yoga and aerobic exercises
- Stop thinking about the things that are beyond your control
10) Avoid processed food
To maintain a healthy body, you need a healthy diet. It is the reason so many doctors recommend reduced consumption of processed food. Processed foods are high in sodium and potassium, which, if consumed in excess, can be harmful to health.
Eat more berries, kiwis, watermelon, garlic, pomegranates, unsalted pistachios, and yogurt.
Avoid processed foods like –
- Microwave popcorn
- Fruit snacks
- Granola bars
- Flavoured nuts,
Check for Loans for Bad Credit in Ireland eligibility for meeting medication bills as you may qualify for one. Avoid buying products that are high in fats, chemicals, and sugars.
Well, you can include some healthier processed food in your diet:
Low-sodium canned beans
Frozen fruits and vegetables
Thus, these are some effective ways to reduce and normalize blood pressure naturally.
If you have prolonged hypertension, it is imperative to lead a healthy and happy lifestyle besides relying on medications.
Consult your physician and dietician before undertaking any of the steps above.