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World Hypertension day 2021-how to normal hypertension|Blood Pressure in just 30 days treatment |causes|foods-


As we regularly exercise this will increase our heart and breathing rates, over the time our heart gets stronger and pumps with the much less effort. This will put less pressure on our arteries and lowers our blood pressure.

world hypertension day 2021

top 10 ways to normal hypertension in 30 days in 2021-

we will share with you a detail description about the ways to normal blood pressure naturally and things you should do or you avoid and foods you should eat or food you should  avoid and some more factors you should consider for normalizing blood pressure.

Lets dive in-

Table of Content-

  • Reduce Your Stress level-
  • Eat  healthy diet-
  • Eat less sodium and more potassium diet
  • Stay fit(Lose weight if you are overweight)-
  • Quit smoking
  • Monitor your blood pressure-
  • Drink more water


world hypertension day 2021

As we regularly exercise this will  increase our  heart and breathing rates, over the time our heart  gets stronger and pumps with  the much  less effort. This will  put less pressure on our arteries and lowers our  blood pressure.

Add exercises to add in your daily routine like-

  • use stairs instead of lift or esclators
  • walking instead of driving
  • running or jogging
  • go to gym
  • start meditation
  • playing a team sport

do regularly any of these exercises you like but do it in an consistent manner otherwise it will effect anything.

 Reduce Your Stress level-

world hypertension day 2021

We all have  different types of stress in our day-to-day lives eg boss’ deadline pressure,money presuure and many more, that  led to a temporary spike in  our blood pressure and it  is impossible to eliminate the stress completely from your life but we can handle it in an efficient way-

Some methods to reduce your stress level-

  • Try to Avoid the stress triggers. Try to avoid putting yourself in unnecessary stressful situations. eg- try leaving for work a few minutes earlier  to avoid traffic jam.
  • Take time to relax and enjoy. Spend some quality time in a day and and try to relax or calm your mind with some healthy meal or music or movie or jogging that’s all depends upon you .
  • Stay positive-Try to  stay happy and positive in every situation and do you work with calm mind.
  • Change your mindset. Focus on the things you can handle, instead of worrying about  the problems  that are not in your control.

Eat  healthy diet-

world hypertension day 2021

A healthy diet is  very essential for lowering  our blood pressure rate and maintaining the balanced levels, and the research has shown that  including certain foods items  in our daily  diet plan will  help in reducing high blood presure  especially those foods that are  high in specific nutrients like magnesium and potassium, reduces your blood pressure levels.

Pro tip-

Be a smart shopper. Read the  food labels when you shop and stick to your healthy-eating diet  plan.

Some best foods for lowering the  high blood pressure.

  • Citrus fruits
  • Pumpkin seeds
  • Berries
  • Tomatoes and tomato products
  • Green yogurt
  • Broccoli
  • Herbs and Spices
  • Beans and lentils

Eat less sodium and more potassium diet-

 High in sodium diet increases the blood pressure levels. High blood pressure damages the kidneys over the  time, and  this is one of the leading cause of  kidney or heart failure.

Your body needs potassium to help your muscles contract, maintain fluid balance, and maintain a normal blood pressure and  helps  to keep the heart beat rate may help in  reducing the  risk of kidney stones .

Tips  to reduce sodium in you diet-

  • Choose fresh fruits and vegetables, as well, since they are very low in sodium content.
  • Begin reading food labels as a matter of course. Sodium content is always listed on the label
  • Use fresh meat  rather than packaged meat  Fresh cuts of beef, chicken  contain natural sodium, 
  • Select spices  that do not list sodium on their labels, i.e. garlic powder over garlic salt.
  • Beware of  the products that don’t taste salty but still have  the high sodium content in it, such as cottage cheese.

Tips to increase potassium in your diet-

  • Add a spinach or other leafy greens to your sandwiches diet
  • Eat a small baked potato or sweet potato instead of bread at  the dinner.
  • Enjoy a cup of low-sodium bean soup for the lunch.
  • dried apricots or Toss fresh into plain non fat yogurt for a snack.

Some foods rich in potassium-

  • Avocados
  • Coconut Water
  • Sweet potatoes
  • White Beans
  • Potatoes
  • Pomegranate
  • Dried Apricots
  • Watermelon

Stay fit(Lose weight if you are overweight)-

                               Being overweight  increases your risk of  high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing  10 pounds only can lower your blood pressure—and losing weight has the biggest effect on those who are overweight and already have hypertension problem.

Top 10 ways to lose weight in  30 days –




•          STAY HYDRATED



•          EAT MORE FIBRES

•          QUALITY SLEEP

•          PLAN YOUR MEALS

•          CUT DOWN ALCHOL


world hypertension day 2021

Overtime drinking too much wine can destroy your metabolism which eventually contribute to your weight gain ,liver problem,high blood pressure,anxiety and many more health problems.

 Some pro  tips to help you to cut down on alcohol in your routine-

  • Don’t drink alchol on an empty stomach.
  • Replace your alchol drink with soft drink with passage of time.
  • Sip your drink slowly.
  • Keep track of your drinking habits. …
  • Change your daily drinking habits  like don’t  when you are sad or depressed.
  • Avoid  salty snacks, such as peanuts or  potato chips.
  • Busy yourself in productive works and try to focus on that work .
  • Start meditation(one of the best method to change your past bad habbits with a new productive habbit)

Quit smoking-

world hypertension day 2021

Smoking is bad for your lungs. The nicotine in cigarette is a big part of a problem. It raises your blood pressure, heart rate and narrows your arteries and hardens their walls, and makes your blood more likely to clot. It stresses your heart and sets you up for a heart attack or stroke

  If you smoke, make quitting smoke your No. 1 health priority. It could save your life.

Tips to quit smoking-

  • Find a reason
  • note what triggers you to smoke
  • Make a list of activities you can do instead of smoking.
  • Don’t carry a lighter, matches, or cigarettes with you.
  • take a walk or read a book instead of a cigarette in breaks.
  • When you can, avoid places, people, and situations that make you want to smoke.

Its only your willpower that will help you to quit you smoking habbit

Monitor your blood pressure-

  • Properly Check your device’s accuracy.
  • Measure your blood pressure twice a day.
  • Don’t measure your blood pressure right after you wake up.
  • Avoid food, caffeine, tobacco and alcohol for 30 minutes before taking a measurement. …
  • Sit quietly before and during monitoring your blood pressure

 Estimated Normal Blood Pressure  range for  different Age groups-

AgeNormal Systolic RangeNormal Diastolic Range
Adolescent (14–18 years)90–120 mm Hg50–80 mm Hg
Adult (19–40 years)95–135 mm Hg60–80 mm Hg
Adult (41–60 years)110–145 mm Hg70–90 mm Hg
Older adult (61 and older)95–145 mm Hg70–90 mm Hg


world hypertension day 2021

Most of the extra salt in our diet comes from  the processed foods and foods come from restaurants. Popular high-salt items include pizza, chips,deli meats, canned soup,and other processed snacks.

  •  Added sugar is one of the worst ingredient in the  diet. That we have taken in our daily meals.
  • Pizza is one of the world’s most popular junk foods. …
  • White bread. Products.
  • Pastries, cookies, and cakes.
  • French fries and potato chips Sausages, Noodles, Pasta, Noodles, etc.
  • Sweetened breakfast  cereals.
  • Tranfats like vanaspati refined oils like canola oil etc

Drink more water-

world hypertension day 2021

                           Dehydration happens when enough fluids are not present in your body. Not drinking enough fluid or losing fluid  faster  can both result in dehydration

Dehydration can be serious. If it’s left untreated, it can lead to life threatening complication, like kidney problems. Additionally, dehydration can cause potentially dangerous changes in blood pressure

Benefits of drinking  required water –

  • Water helps in flushes out the toxins outside your body.
  • Hydrated body makes you look fit.
  • Water helps our muscles and joint better.
  • Slower down your aging
  • Makes your skin clean and clear.

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Precaution -All the information written above is for educational purpose only and only for the people that has normal health,if you think any thing not suitable for your body don’t do it and consult your doctor first.

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