Beat the pressure - Manage your BP without pills

Blood pressure is the measurement of the pressure at which the blood flows through the vessels in the body. The normal count is 120/80mm of Hg. A count of over 130/90 mm of Hg is said to be high blood pressure.

Statistical reports show that India is not as hypertensive as many countries in the world. But experts here feel that this is not the case. With so many new cases coming up each day, they feel it may go on to become an epidemic in the near future. The high levels of non-detected cases only add to the woes.

Medications are required in severe cases to bring the blood pressure under control. But there are several measures that help keep the pressure at the normal level.

1. Cut the flab: Obesity and hypertension for a part of the vicious circle that leads to many heart problems. A simple 30 minute workout helps your heart to do its work more efficiently. Brisk walking has been proven to significantly reduce the BP in hypertensive people.


2. Cut the salt: High sodium levels are responsible for high BP level. Reduce the salt intake in the food cooked at home, avoid processed and ready-to-eat food, chips and crispies.


3. Dark chocolate: Consuming dark chocolate that has 70% or more cocoa has been proven to bring down the BP levels significantly. Dark chocolate improves the elasticity of blood vessels thereby relaxing them.


4. Go green: Switch your regular cup of tea to an organic one, preferably one that has hibiscus.


5. Go easy on the coffee: Coffee is a lifesaver and the greatest stress reliever for most of us. But having a cup too many leaves one high-strung by the end of the day. Caffeine increases the blood pressure by as much as 4mm of Hg. Limiting the number of cups to 3 or less or better still going decaf is the best option.


6. Go bananas: And potatoes and tomatoes too! Potassium-rich foods have a positive effect on your blood pressure levels. All the more reason for you to eat bananas, potatoes, tomatoes, beans, raisins and prunes.


7. Hit the bottle: Now this one is bound to make you happy! Studies have proven that alcohol consumed daily in moderate amounts has a protective action on the heart and is helpful in lowering the blood pressure. This is in comparison to heavy drinking which is highly detrimental. So if you drink, drink less.


8. Breathe deep: Practicing deep breathing techniques help to relax the body. The stress is released out and a state of calm overtakes the body. With the entire body in a calm and relaxed state, the blood pressure too drops down.


9. Work woes: Everyone faces work pressure at some point or the other. But remember, our bodies are equally important. Take care not to allow the work to affect you so much that your BP shoots up. Keep the work at the workplace.


10. Healing herb: Didn’t the wise old people in your family ask you to eat a few pods of raw garlic in the morning every day? Garlic is a miracle herb that has amazing BP lowering properties.

Hypertension or high BP is a slow developing disease that means it starts unknowingly and keeps growing gradually. The most alarming fact about it is that there are no symptoms or signs. It is either detected accidentally or when some complication develops due to high levels. But on the brighter side, it is one of the most preventable diseases and a few simple steps can go a long way in preventing or controlling it.