High blood pressure is a common concern worldwide, but managing it might be simpler than you think. In Pakistan and India, high blood pressure is one of the leading causes of heart attack and stroke.
In this article, Human-Healthcare.com wants to make sure you know how to tackle hypertension correctly through natural hypertension remedies. Being on blood pressure medications is often a necessity. However, knowing the following points would allow you to minimize your reliance on medications.
In addition, we share some tips by Human-Healthcare.com advisor, Dr. Syed Hammad Alam, an American board-certified Nephrologist and Hypertension Specialist. He shares practical tips for keeping your blood pressure in check with some easy lifestyle changes.
Before we begin, let us share with you an American Heart Association chart available on AHA website for public awareness. This chart clarifies to you if you or your loved one suffers from High Blood Pressure (Hypertension)
With this information dispensed, and you knowing that high blood pressure is defined as BP readings above 130/80. I believe half of Pakistan should be on their toes as this reading is a common finding and often not even called high blood pressure by many local doctors.
At Human-Healthcare.com we follow this metric and believe that Pakistanis should ideally be keeping their blood pressure closer to 120 systolic.
Let’s discuss the 3 natural ways to combat hypertension.
1. Revamp Your Seasoning
Salt in food is must for most of us. In Pakistan and the south asian sub-continent, salt along with other spices are the backbone of our delicious recipes. However, if you, your parents or other loved ones have high blood pressure, salt intake has to be reduced.
So how much salt can we take every day? At Human-Healthcare.com, we recommend an ideal limit of no more than 1,500 mg per day for most Pakistani and Indian adults, especially for those with high blood pressure.
Hmm, 1,500 mg per day. “I should not be taking so much salt daily”, you may be wondering. However, our doctors share with confidence that most of the Pakistanis are consuming 2,500 mg to 3,500 mg of salt per day.
Understanding how much sodium is in salt can be tricky, but here’s a simple way to remember it:
- Pinch of Salt: Just 1/4 teaspoon of salt contains about 575 mg of sodium—imagine just a pinch between your fingers!
- Half a Dash: If you double that pinch to 1/2 teaspoon, you’re looking at 1,150 mg of sodium, roughly half of what many adults should aim for in a day.
- Spoonful: A full teaspoon of salt has 2,300 mg of sodium, which is about the maximum daily limit recommended for most adults.
Think of it like this: if a teaspoon of salt is a small pile, each quarter you use adds up quickly in your daily ‘sodium budget.’
Now that you have understood how much salt is allowed per day for you. And you have an idea based on the information shared so far, about how much salt you eat daily. Let’s talk about how to bring it down to 1,500mg per day and less.
Here is when Human-Healthcare.com’s Blood Pressure expert and Chief Nephrology Advisor comes in. One of Dr. Alam’s key recommendations is to reduce salt intake without sacrificing flavor. “Instead of salting your food, try squeezing fresh lemon or lime juice over your meals. This simple trick can enhance the taste with minimal sodium, helping to lower your blood pressure significantly”.
Anyone who has tried this trick, calls it transformational in their life. And how this saved them from having their next heart attack and stroke.
Next time on your dinner table, keep a lime handy to squeeze over your meal. This will compensate for the low -salty taste. Low salt food may taste a bit less delicision, but using the lime trick can be extremely useful for many.
2. Stay Active
Regular exercise is crucial for overall health and can be particularly effective in managing hypertension. Just 20-30 minutes of moderate activity each day can help shed excess weight, especially around the belly, which is known to be a risk factor for high blood pressure.
So stop looking for excuses. If you have arthritis, you can work out in a pool. You can also use ellipticals. Or Rowing exercise in the gym. These are not heavy on the knees. At Human-Healthcare.com, we provide personalized care to our patients and come with creative ways to keep your parents active and healthy.
3. Modify Your Diet
“Smoking, excessive alcohol use, and high tobacco consumption are well-known health hazards that can also elevate blood pressure”, warns Dr. Alam. Cutting back on these can make a huge difference. Additionally, opting for white meat over red meat can reduce hypertension risks.
Try to incorporate more fruits and vegetables into your diet and limit red meat to once a week, focusing on unprocessed options.
There you go! By integrating these simple yet effective strategies into your daily routine, you can take significant steps towards controlling your blood pressure and enhancing your overall health. Remember, small changes can lead to big results when it comes to managing hypertension.