Source: ibtimes.com
Those who suffer from high blood pressure often fail to detect the symptoms because, in the first place, they are hardly noticeable. To find out whether or not you have high blood pressure, you need to have it checked by the doctor.
Since the condition increases your risk of serious health problems like stroke and heart attack, there is a need to keep your blood pressure at normal levels. To do this, certain lifestyle and dietary changes may need to be implemented.
Eating a regular healthy diet and losing weight could help a lot. You should also try to exercise regularly, and if you are smoking, you should get rid of it. If you are fond of drinking alcohol, try to minimize the amounts you drink drastically.
The National Health Service also said minimizing salt consumption can help keep your blood pressure normal. The health body also recommends eating lots of vegetables and fruit. Eating at least five portions of vegetables and fruits each day can also help you achieve the goal of stabilizing your blood pressure.
According to the NHS, too much salt can raise blood pressure. The health organization recommends limiting salt consumption to no more than 6 grams or 0.2 ounces of salt per day. This amount is around a teaspoonful of table salt.
Consuming a low-fat and high fiber diet can also help. High fiber foods like bread, wholegrain rice, and pasta, when eaten in moderation, can help you maintain normal blood pressure.
Supplements can also help lower blood pressure levels. These include aged garlic extracts, whey protein, and hibiscus.
Garlic
Garlic supplements have been observed to create a major impact on lowering blood pressure in people who are suffering from high blood pressure. In one research, around 600 to 1,500 milligrams of aged garlic extract was discovered to have the same efficacy as Atenolol, a drug prescribed to reduce blood pressure.
Protein
Several studies have also proved whey protein can help lower blood pressure. In one study involving overweight and obese individuals, whey protein supplementation at 54 grams per day for twelve weeks lowered their systolic blood pressure by 4%. Experts say the lowering of blood pressure, in this case, is made possible by bioactive peptides, also known as lactokinins.
Hibiscus
Hibiscus tea is also an effective supplement to lower both the systolic and diastolic blood pressure. In a study participated in by more than 60 adult individuals who are suffering from high blood pressure, those who took hibiscus tea for six weeks saw a decrease in their systolic blood pressure.
In another study, experts found that hibiscus tea was able to decrease both the systolic by at least 7.58mmHg and diastolic by around 3.53mmHg. These studies prove that supplements can indeed help you maintain good and normal blood pressure.