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Natural Methods of Controlling Your High Blood Pressure

Lower blood pressure naturally | Johns Creek Family MedicineBlood pressure is the force that blood applies against the blood vessel walls, and its magnitude depends on the cardiac production and the resistance of the blood vessels. Thus, high blood pressure (HBP), also referred to as hypertension, is having a blood pressure (BP) that is greater than 140 over 90 mmHg. This means the systolic pressure is higher than 140 mmHg, and the diastolic pressure is higher than 90 mmHg.

 

The main causes of hypertension are related to factors such as:

• Physical inactivity
• Salt-rich diet obtained from processed and fatty foods
• Alcohol and tobacco use

Certain diseases and medications can also cause hypertension. Again, there are certain general factors that are responsible for raising this risk and they include:

• Age (over 60 years)
• Race (being African American or Hispanic)
• Size (Being overweight or obese)
• Sex
• Lifestyle

 

Natural Ways to Control High Blood Pressure

The Johns Creek Family Medicine would like you to know that are many natural methods of controlling hypertension without the use of medications.

 

Lose Extra Pounds

As your weight increases, your BP also increases. Being overweight can also cause breathing disruptions as you sleep (sleep apnea), which can also raise your BP. Losing weight is one of the most effective ways of controlling your BP. Thus, losing 10 pounds can significantly reduce your BP.

 

Exercise Regularly

Regular physical exercise for 30 minutes most of the days of the week can reduce your BP by 4 to 9 mmHg. It is vital to be consistent because when you cease exercising, your BP may rise again. If you have pre-hypertension, exercising can help you avoid developing full-blown hypertension, and if you are already hypertensive, regular physical exercise will lower your BP to safer levels.

 

Eat a Healthy Diet

Eating a diet that contains sufficient vegetables, whole grains, fruits and low-fat dairy products, and skimping on saturated fats and cholesterol can reduce your BP by up to 15 mmHg. This kind of diet is known as the Dietary Approaches to Stop Hypertension (DASH) diet. Thus, keep a food diary to monitor what you eat and boost your potassium intake because it lowers the effect of sodium on your BP.

 

Cut Down Sodium in Your Diet

A small sodium reduction in your diet can reduce your BP by about 2 to 8 mmHg. Sodium affects different groups of people differently. Thus, limit sodium to less than 2,300 mg or less per day. A lower sodium intake of 1,500 mg or less is beneficial to people with a higher salt sensitivity including:

• African Americans
• Anyone aged 51 and above
• Anyone diagnosed with hypertension, chronic kidney disease, or diabetes

Thus, read the food labels and choose low sodium alternatives to what you usually buy.

 

Limit Your Alcohol Intake

Alcohol can be good and also harmful to your health. In small quantities, it can lower your BP by 2 to 4 mmHG. However, when you drink too much —more than one drink for men and women older than 65, and more than two drinks for men aged 65 and younger. One drink is equivalent to 1.5 ounces of 80-proof liquor, five ounces of wine, and 12 ounces of beer.

 

Quit Smoking

Every cigarette you smoke raises your BP for many minutes after you smoke. Quitting helps to restore your normal BP. People who quit have a significant increase in life expectancy despite their age.

High blood pressure is a dangerous condition. Fortunately, there are proven natural methods that can help you to take control of the condition. If you are suffering from hypertension, do not hesitate to visit Dr. Charkawi, a qualified physician at the Johns Creek Family Medicine, located near the McGinnis Ferry Road and the Peachtree Parkway (Highway 141) intersection, directly opposite the Emory Johns Creek Hospital on Hospital Parkway. Dr. Charkawi serves patients from the South Forsyth, North Fulton, and Gwinnett counties and the surrounding North Atlanta areas such as Duluth, Alpharetta, Suwannee, Cumming, Johns Creek, Roswell, and Dawsonville.

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