5 Home Remedies for Lowering High Blood Pressure | How To Reduce High Blood Pressure Naturally.
Channel: Fanuel musetti DR. FANUEL LM - Lifam Inc-
Date: 2022-04-30

Hey, guys! This week's video is about high blood pressure and how you can prevent getting it with simple yet effective lifestyle changes. Healthcare professionals refer to high blood pressure as the silent killer and for a good reason! High blood pressure increases the risk of many diseases and shortens your life significantly.

WHAT IS HIGH BLOOD PRESSURE:
Blood pressure is measured in millimetres of mercury (mmHg) and is given as two figures:

Systolic pressure–The pressure when your heart pushes blood out.
Diastolic pressure–The pressure when your heart rests between beats.

As a general guide:
I considered high blood pressure to be 140/90mmHg or higher (or an average of 135/85mmHg at home)

I considered ideal blood pressure to be between 90/60mmHg and 120/80mmHg

I considered low blood pressure to be 90/60mmHg or lower.

A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you're at risk of developing high blood pressure if you don't take steps to keep your blood pressure under control.

HOW TO PREVENT HIGH BLOOD PRESSURE:
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation, and not smoking.

SALT & DIET:
Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The NHS Eatwell Guide highlights the different types of food that make up our diet and shows the proportions we should eat them in to have a well-balanced and healthy diet.

Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.

Eating a low-fat diet that includes lots of fiber–such as wholegrain rice, bread, and pasta–and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat five portions of fruit and vegetables every day.

ALCOHOL INTAKE:
Regularly drinking alcohol above recommended limits can raise your blood pressure over time.

Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure:

I advise men and women not to regularly drink over 14 units a week. Spread your drinking over three days or more if you drink as much as 14 units a week.

GET ACTIVE & LOSE WEIGHT:
Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help you lose weight, which will also help lower your blood pressure.

Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.

CUT DOWN CAFFEINE:
Drinking over four cups of coffee a day may increase your blood pressure. If you're a big fan of coffee, tea, or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.

STOP SMOKING:
Smoking doesn't directly cause high blood pressure, but it puts you at a much higher risk of a heart attack and stroke.

Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.