The symptoms of hypertension are almost uncommon and usually do not have any major symptoms. The only way to manage high blood pressure is to have a routine check of the blood pressure. There is no exact cause or reasons behind high blood pressure. Some of these might include excessive intake of salt, no exercise, unhealthy or unbalanced diet, lack of sleep, etc. Other factors such as cigarette smoking, obesity, stress, etc. can also contribute to high blood pressure.
It is possible to keep your blood pressure under control by adopting the following measures:
- Less intake of salt: Too much salt intake can cause a spike in blood pressure. Hence, people who have problems like blood pressure need to control their intake of salt and consume less salt than required.
- Keep calm: Stressful situations can also alter the blood pressure levels and there can be a sudden rise in blood pressure when in stress. Too much stress can also cause cardiovascular damage.
- Physical exercise is must: Keeping a control of weight is mandatory to keep the blood pressure in check. Hence it is necessary to exercise regularly which will keep you fit and free from any diseases.
- Sleep: Lack of sleep is the main cause of high blood pressure. The less you sleep, the more your blood pressure rises.
- Avoid alcohol: Alcohol is said to trigger the rise in blood pressure, causing hypertension.
Apart from the above solutions, diet plays a lot more role in reducing the high blood pressure. Just decreasing the sodium content does not help, you also need to check on what you eat. Many people believe a diet of high blood pressure to be boring, bland and unseasoned.
Some of the lists of delicious, nutritious and healthy foods are as given below:
- Banana: It is not only a sweet fruit low in sodium, but is also rich in potassium which helps lower blood pressure. There are many ways to incorporate these into your diet in the form of smoothies, milkshakes, cereals, waffles, pancakes, etc.
- Spinach: Spinach is low in calories, high in fibre, minerals like folate, magnesium and potassium. These minerals are essential for lowering and maintaining the blood pressure. A daily consumption of this leafy vegetable provides around 12% of the daily requirement of calcium. Garnish your sandwiches or salads with spinach and enjoy the delicious treat.
- Celery: Celery is a rich source of antioxidants. It also consists of phytochemicals such as phthalides that helps in relaxing the muscle tissue of the arteries, increases the blood flow and decreases the blood pressure.
- Oatmeal: A diet high in fibre and whole grains are perfect for reducing the high blood pressure. Hence, oats can be a great option. It can help in reducing both, systolic and diastolic pressure.
- Avocados: Avocados, being a rich source of vital nutrients and vitamins, consists of oleic acid which contributes to reducing the blood pressure. It is also a good source of minerals like potassium and folate which is good for the heart health. Apart from being rich in fibre, it is rich in vitamin A, B, E & K.
- Watermelon: Watermelon is the richest source of an amino acid called L-Citrulline which has been proven to lower the risk of high blood pressure. It is also loaded with fibre, lycopene, vitamins, minerals like potassium and magnesium.
- Sunflower Seeds: Sunflower seeds are the richest in vitamin E content. Besides this, it is also a good source of fibre, antioxidants and minerals like selenium, potassium and magnesium. Due to this, it is good for the heart health as well as helps in lowering the blood pressure.
- Carrots: Carrots are the king of foods when it comes to reducing the high blood pressure. It is a rich source of beta-carotene which is highly effective in reducing blood pressure. It also keeps the blood pressure under control by regulating the kidney and heart functioning.