High blood pressure is one of the most common health conditions. Most people diagnosed with high blood pressure are treated with medications.
High blood pressure is one of the most preventable conditions. Even though it causes no symptoms, high blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.
High blood pressure is especially dangerous, since it often gives no warning signs or symptoms. Fortunately, you will discover if you have high blood pressure by having your blood pressure checked regularly. If it’s high, you can take steps to lower it. Just like important, if your blood pressure is normal, you can learn how you can keep it from rising.
Lifestyle plays an important role for your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.
Slim Down
Weight gain pushes up your blood pressure – and also the reverse is also true. Losing 10 kg can bring about a 20 mmHg approximately reduction in your systolic blood pressure (the pressure when your heart beats to function blood out). This will increase the efficacy of any medication you’re taking.
Eat a Healthy Diet
Eating a diet that’s rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fats and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is called the dietary approaches to stop hypertension (DASH) diet.
Avoid Smoke
The nicotine in tobacco products raises your blood pressure by 10 mmHg or even more for up to an hour after you smoke – and also the same seems to be true should you inhale secondhand smoke. If that happens frequently, your blood pressure may remain constantly high, so make your home smoke-free.
Deep Breathing
Learning some slow breathing and meditation techniques can perform you wonders. It will help reduce stress drastically and keep your blood pressure under control. Try taking out 10 minutes every morning and also at night. Inhale and exhale deeply. If you’re able to, join a yoga class for some time so that you can learn the proper method.
Cut Down on Salt
A small reduction in your salt intake – adults should eat no more than 6 g a day – can reduce your systolic blood pressure by up to 8 mmHg. To reduce, read food labels and choose low-salt other options to a food and drinks you normally buy, and avoid processed foods.
Enjoy Heart-friendly Drinks
Caffeine causes an outburst in blood pressure that is long-lasting in people who’re caffeine-sensitive. If you have a home blood pressure monitoring kit, you will discover if you are susceptible: measure your blood pressure within 30 minutes of drinking a cup of coffee or other caffeine-rich drink. If it goes up significantly, you need to avoid coffee in future. As for alcohol, small amounts could possibly lower your blood pressure by 2 to 4 mmHg. That protective effect is lost if you drink too much, though.
Reduce Your High Blood Pressure
Exercise Every Day
Regular exercise aim for 30 minutes most days – is good for you personally, whether you have high blood pressure or not. But here’s one more reason to do it: daily physical activity can reduce your systolic blood pressure by up to 9 mmHg. For those who have a condition known as pre-hypertension (up to 139/89 mmHg), exercise will help you avoid developing full-blown high blood pressure.
