It is always best to prevent blood pressure than to take medicines once it’s already there. When you check your blood pressure, you will see two numbers. The top one is called systolic, while the bottom number is called diastolic.
The systolic blood pressure is the pressure on your arteries during maximal contraction of the heart. The pressure on your arteries when your heart is in a relaxed state is known as diastolic blood pressure.
In general, the ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg. If your blood pressure is constantly over 140/90mmHg, you have high blood pressure. In such a case, make sure to consult a doctor so that he/she can do the needful to help you.
Healthy Drinks to Manage High Blood Pressure
Check out these healthy drinks that helps in managing high blood pressure:
- Orange juice
Orange juice is not just delicious but also helps you manage high blood pressure. Rich in vitamin C, orange delivers folate, potassium, natural citrus bioflavonoids which are best known for supporting your metabolism and heart health.
It is always better if you prepare a fresh glass of orange juice at home rather than buying it from outside.
- Fenugreek water
Rich in dietary fibres, fenugreek seeds help to regulate cholesterol level and manage blood pressure, thereby reducing the risk of heart disease. Soak a tablespoon of fenugreek/methi seeds in two glasses of water and leave it overnight.
Drink this mixture every morning on an empty stomach. Fenugreek seeds can also be included in the category of foods that instantly boost your metabolism. Its consumption generates heat in your body helping you to lose weight.
- Honey water
The mixture of honey and water is an excellent remedy to bring high blood pressure under control. Honey can soothe your blood vessels and reduce the pressure from the heart, which further manages blood pressure.
Add one teaspoon of honey along with 5-10 drops of apple cider vinegar to a cup of warm water. You can also try mixing honey with basil juice for getting best results. Drink any of these mixtures on an empty stomach.
- Beetroot juice
Drinking beetroot juice every day can significantly manage high blood pressure. This is because beetroot is rich in nitrates, something which the body converts into nitric oxide. The nitric oxide so formed dilates the blood vessels thereby improving blood flow and lowers blood pressure.
- Pomegranate juice
Rich in essential vitamins and potassium, Pomegranate juice helps in smooth blood circulation. It also helps to fight and eliminate Angiotensin Converting Enzyme (ACE), an enzyme that stiffens the blood vessels that leads to a rise in blood pressure.
- Low-fat milk
Low-fat milk will provide you with potassium, calcium, and vitamin D, which are known to manage high blood pressure levels. Make sure you avoid full-fat milk as it comprises palmitic acid, which may lead to the blockage of blood vessels, resulting in high blood pressure.
- Lemon water
Lemon water helps to make the blood vessels softer and flexible, thereby reducing blood pressure. The vitamin C present in lemon water acts as an antioxidant and removes free radicals from the body. Lemon juice lowers the triglyceride level, cholesterol level and also acts as a mild diuretic.
- Chamomile tea
Drinking chamomile tea reduces stress, induces sleep, eases muscle tension and maintains blood pressure. This traditional tea gives a direct relaxant effect to your blood vessels normalizing your blood pressure level.
Lifestyle Tips for Managing High Blood Pressure
Having your blood pressure controlled can reduce the risk of heart attack by 30%. Given below are lifestyle tips that work exceptionally well to prevent you from getting high blood pressure.
Reduce stress– When you are stressed, your body produces the hormone adrenaline, which triggers the fight or flight response. This can make your heart beat faster temporarily. When this happens, your blood vessels become narrower, which further leads to high blood pressure. Normally, your blood pressure will be back to normal once the stressful situation ends.
To manage stress, always keep a positive attitude and accept the fact that there are many things that you cannot control. Even if you are busy, take at least 15 to 30 minutes a day and lie down on a couch or somewhere you would like to be and relax. Doing this also helps to reduce stress at work.
Exercise regularly– Daily exercise helps to lower blood pressure by reducing blood vessel stiffness. Do 30 minutes of moderate-intensity exercise every day.
Avoid salt– If you are having high blood pressure problems, it is always better to avoid salt. If you can’t completely avoid salt, reduce your intake to one teaspoon per day, which is equivalent to 6 grams.
Quit smoking and reduce alcohol consumption– The nicotine present in the cigarette increases your blood pressure and heart rate, narrows your arteries and makes your blood more likely to clot. Drinking alcohol also increases blood pressure. So, it is always best to quit smoking and limit alcohol consumption.
Reduce caffeine intake– Drinking around 4 cups of coffee a day could increase your blood pressure. So, if you are a coffee addict, it’s time to say bye-bye.
Healthy diet– Following a healthy diet rich in whole grains, vegetables, fruits, and low-fat dairy products can lower your blood pressure. Make sure to read food labels when you shop and stick on to your diet even when you’re dining out.
Follow these tips and live a healthy life. If you have any health-related queries, talk to a doctor. You can also consult doctor online sitting at the ease of your home.