High blood pressure, also known as hypertension, is a common cause of concern for adult males, a lot of whom struggle with keeping it under control. Though visibly, this silent killer has no symptoms, nonetheless it can have a life-altering impact.
Effects of High Blood Pressure on the Body
Having high blood pressure for too long can damage the lining of blood vessels. This causes the narrowing and hardening of arteries, which leads to limiting blood flow throughout the body. Thereby, potentially predisposing one to the risk of developing kidney damage and heart disease. Furthermore, proper blood flow to the male organ can result in a loss of libido and erectile dysfunctionality. This not only creates self-doubt but also makes you avoid having intimacy with your partner, which creates rifts in relationships. Therefore, it is best to have an open and honest discussion with your partner. Take it as another way to strengthen your connection.
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How to Lower Blood Pressure Naturally?
High blood pressure symptoms should be taken as an early warning sign from nature to make smarter choices and turn things around by improving your lifestyle. Just a little effort daily can bring you closer to naturally reducing blood pressure levels. However, it should not be considered an alternative to taking medication, but rather to be taken in conjunction with it. Only your doctor can determine if you require prescription medication or not. Therefore, we do not recommend going off blood pressure tablets.
Eat More Foods to Reduce Blood Pressure
Since blood pressure affects heart health, this tip is a no brainer. Eating a heart-healthy diet is excellent to promote heart health as well as overall fitness. Eat foods low in added sugar, cholesterol, saturated fats and sodium. Heart friendly foods include seeds, nuts, vegetables, whole grains and lots of delicious fruits.
We encourage you to try some heart healthy recipes for high blood pressure using your favourite ingredients. Since excess amounts of salt for high blood pressure patients is like slow poison, cooking at home allows you to eyeball all that goes into making the meal, instead of relying on someone else to load it up with excess salt and oil.
Eat Foods High in Potassium and Magnesium
Adding high magnesium foods to your diet is a great way to help keep blood vessels relaxed, which allows for a smooth flow of blood throughout the body. Foods packed with magnesium include chicken, legumes, dairy, whole grains and vegetables.
Another good tip is to add foods high in potassium to your plate. Potassium benefits by maintaining heart rate as it helps reduce the effect of sodium on blood pressure. Potassium-rich foods include bananas, oranges, dairy, avocado, apricots, melons and salmon. Tuna, beans, potatoes, tomatoes, sweet potatoes, seeds and nuts are also packed with potassium.
How to Reduce Sodium Intake?
Another great way to reduce high blood pressure is by limiting the amount of sodium intake. Juggling life can make us rely on processed and frozen foods such as bacon, canned vegetables, frozen pizzas and dinners which are loaded with salt to maintain freshness. Did you know most packaged goods including macaroni and cheese, contain a ton of sodium? Make a habit of reading labels to avoid sodium-laden foods. Ideally, you should consume 1500 mg of sodium or less. Since you have the most control over what goes in home-cooked meals, it is best to cook as often as possible and to limit snacks. Instead, try snacking on nuts, seeds and salads. If cooking daily is a hassle, you can always try meal preps to save time.
Exercise to Lower Blood Pressure
Working out regularly can have immense positive benefits for your mental and physical health. The rush of dopamine and endorphins can improve mood, lower stress levels, manage weight and promote heart health. Experts recommend getting a minimum of 150 minutes’ exercise per week. You can indulge in aerobic activities such as brisk walking or jogging. You can also try yoga or any other exercise you prefer. Doing exercises, you enjoy increases your chances of sticking to them and creating a routine you follow through on the regular.
You can even indulge your partner in this activity and gain mutual health benefits. Plus, a good company will keep you motivated.
Can Stress Cause High Blood Pressure?
Each one of us deals with some level of stress every day. Whether it is meeting a deadline at work or running errands. However, once the task at hand is complete, the tension is lifted, our blood pressure and heart rate go back to normal.
However, if you work at a high-stress job or have to deal with difficult people on the daily, then you are most likely living a stressful life. Unfortunately, chronic stress can take years out of your life, constrict blood vessels and spike your blood pressure. Over time, stress can cause you to develop unhealthy habits, such as sleeping late, binge eating, drinking excessive amounts of alcohol, smoking and drug abuse. Stress can also hamper your cardiovascular health and lead to ED.
Though it is nearly impossible to eliminate all stressors of life, it is much easier to learn healthier ways to deal with it. Here are some tips on how to relax if you have high blood pressure. Try taking short breaks to meditate throughout the day, inhale and exhale deep breaths to ease the mind. Carve out time to enjoy a hobby, listen to a relaxing podcast and practice gratitude. At the end of the day, spend time with your partner discuss your feelings, talk about your day and listen to them talk about theirs. Companionship is a wonderful gift to ease worries, relax the heart and mind. Besides, connecting with your partner on a deeper level every day can improve the quality of your relationship.