Hypertension or high blood pressure is a major health issue and it matters because of the devastating effects that it can produce. Because of the seriousness of this matter, in this article, I am going to discuss, “What are the causes of hypertension and how to cure it?”
Research shows that seven out of 10 people on their first heart attack actually have high blood pressure also eight out of ten people getting their first stroke actually are also dealing with high blood pressure. There are thousands of deaths every day that can be linked to high blood pressure. Similarly, there are several causes of hypertension and in many ways, we can cure it naturally.
In this article, firstly I will talk about some common causes of hypertension/ high blood pressure, and after that its cure or treatment will be discussed.
Causes of hypertension
As we know high blood pressure is a major issue, so, firstly we are going to talk about its causes. Here we’ll talk about some common causes of high blood pressure that you can work on to remove high blood pressure itself.
Excessive sodium or Salt Intake
Salt, more than 3 grams per day increases the risk of hypertension. Always check the sodium content of your food, keep looking at the labels of packed food. Avoid excessive salt in your diet.
For cutting down the sodium quantity, the most important thing is to eat less processed food. It means that you should avoid most foods that are sold in cans, jars, or boxes. You should also avoid eating at restaurants.
Excessive Alcohol Intake
Excessive alcohol intake can lead to the development of hypertension. For a man that is more than two drinks per day and for a female that’s more than one drink per day.
As everyone knows that benefits or advantages of alcohol are very little when compared to its disadvantages. So, keep trying to eliminate the use of alcohol from your lives.
A sedentary lifestyle surely increases the risk of hypertension and exercise is a great way to lower your blood pressure. So, keep moving and stay active.
Obesity and being overweight are risk factors for hypotension and this is something that we can surely work on. Also, this goes hand in hand with number three. So, having an active lifestyle can take care of your great issues.
Smoking is at number five and it is last on this list but not the least in fact. If you smoke, you should quit smoking regardless of any concern. Smoking puts you in a lot of trouble especially if combined with high blood pressure.
And if you have cholesterol problems or diabetes then you need to be extra cautious. Smoking itself is a leading cause of preventable heart disease and death.
How hypertension can be cured?
If your blood pressure level remains higher than normal for a longer period of time, then it is dangerous. As we all know little lifestyle changes can significantly reduce hypertension and lower the risk without using medicines.
Most of us know that the habit of exercising daily, a good diet, and less salt are the foundation habits to reduce blood pressure. Let’s discuss some ways to cure hypertension one by one.
The most important: Midday sleep
However, the latest research shows that midday sleep decreases blood pressure significantly.
Taking a short nap of 20 to 40 minutes during the day helps in reducing blood pressure significantly in hypertensive patients. Midday sleep lowers blood pressure levels at the same scale as the other lifestyle changes.
Research shows that a low blood pressure drug lowers your blood pressure level by an average of five to seven millimeters of mercury whereas a midday sleep of 40-minutes daily and regularly can reduce overall blood pressure levels by an average of five-millimeter mercury.
If your blood pressure is very well controlled, then the risk of having a stroke or a heart attack reduces by 30%.
There are also some other lifestyle changes along with midday sleep that you can make to lower your blood pressure naturally and they work exceptionally well to prevent you from getting high blood pressure.
avoid drinking and smoking
Drinking (heavy alcohol) and smoking are the two bad habits that tend to increase your blood pressure. So if you want to avoid high blood pressure then you will have to leave these two bad habits.
reduce salt intake
Just reducing your salt intake to 3 grams a day is enough to reduce blood pressure. So, try to reduce the quantity of salt from your meals and drinks to avoid hypertension.
take At least 6 hours sleep
Shortness of sleep also increases our blood pressure so try and get a minimum of 6 hours of sleep per night.
cut down consumption of coffee
Coffee or caffeine if taken more than four cups a day, could increase blood pressure. If you’re a big lover of coffee, tea, or any other drinks that contain caffeine then you will have to cut down the consumption of these drinks.
take minimum 30 minutes exercise
Be more active. 30 minutes of moderate-intensity exercise daily helps you to reduce high blood pressure as well as your body weight.
revise diet plan
Revise your diet plan, avoid junk foods, increase vegetables and fruits intake, and have a balanced diet, this will help in reducing blood pressure. Cut down a spicy and extra fatty diet from your menu. take healthy fats in the form of nuts and dry fruits. Avoid excess red meat and include white meat like chicken and fish. Fried food is as fatal for hypertension as the poison. Your water intake should be more than enough.
Your diet plan might become the major cause of high blood pressure. On the other hand, you might suffer from hypertension because of the carelessness in your eating habits. In the same way, it can serve as the cure itself for high blood pressure.
Prevention is always better than cure so it is highly recommended that try to prevent high blood pressure by bringing changes in lifestyle rather than taking a pill for it.
So, hopefully, after reading this article, you are aware of the common causes of high blood pressure and its treatment just by adding or eliminating some habits in your daily routine. By following these tips, you will live a healthy lifestyle and hopefully, you won’t get high blood pressure problems.