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9 Lifestyle Changes to Help You control High Blood Pressure

High Blood Pressure Treatment
High Blood Pressure Treatment

Your Lifestyle plays a critical job in treating your High Blood Pressure. If you effectively control your Blood Pressure with a healthy and disciplined lifestyle, you may get rid of the harsh medicines. 


Here are 9 lifestyle transforms you can make to bring down your High Blood Pressure and hold it down. 


1. Maintain your body weight

Adding Extra pound in your body invites elevated blood pressure and pulse rate. Being overweight additionally can cause problems in breathing while sleeping, which further leads to heavy snoring. All these factors then lead to high blood pressure. 

Weight reduction is surely among the best way of controlling fluctuating blood pressure. Cutting even a pound in case you're obese can help decrease your Blood Pressure. 

Other than reducing your weight, you should also watch out for your waistline. Bearing excessively weight your waist can put you at more serious danger of High Blood Pressure. 

Study Shows: 

If the measurement of the waist is greater than 40 inches (102 centimeters), then it's risky for men. 

And, If the measurement of the waist is greater than 35 inches (89 centimeters), then it's risky for women. 

Always ask your doctor for the exact weight and waist measurement for your well being.



2. Exercise regularly 

Exercise is a solution to all your problems. And if you are a Blood Pressure patient, then it's necessary for you to exercise daily. Doctors prescribe 30 minutes workout/yoga every day would be enough to bring down your Blood Pressure by around 5 to 10 mm Hg if you're having high Blood Pressure. It's essential for you to exercise cause if you quit working out, your Blood Pressure can rise again. 

Some of the very best exercise to bring down Blood Pressure includes walking, swimming, running, cycling. You can also work out in the gym to reduce Blood Pressure. But Yoga would be the best for high Blood Pressure patients. Thirty minutes of yoga will be as good as One and a half hours of gymming.



3. Have a healthy diet

Having a diet rich in grains, vegetables, fruits, dairy items, and low fat and cholesterol foods can bring down your Blood Pressure by up to 15 mm Hg in the event that you have high Blood Pressure. 

Consider having more potassium-rich foods. Potassium can decrease the impacts of sodium on high Blood Pressure. 

The best source of potassium which you can use to counter sodium level includes;

Vegetables- Potato, Broccoli, Spinach, Sweet Potato, Mushrooms etc. 

Fruits- Banana, Oranges, Watermelon, Dried Apricots(Khubani), Pomegranate etc. 



4. Limit the measure of liquor you drink 

Liquor can be both helpful and awful for your wellbeing. By drinking liquor in a disciplined manner can possibly bring down your Blood Pressure by around 6 mm Hg. 

But that helpful impact is lost if you consume too much alcohol.

Drinking beyond the disciplined limit of liquor can really raise Blood Pressure by a few points. Liquor also lessen the effect of Blood Pressure prescriptions.  



5. Stop smoking 

Every cigarette you smoke increases your Blood Pressure for a long time after you finish. Quitting smoking enables your Blood Pressure to return to normal. 

Quitting smoking can diminish your danger of heart diseases and enhance your overall wellbeing. Individuals who quit smoking may live longer than individuals who never stopped smoking.



6. Decrease sodium intake in your diet 

Sodium has an important role in fluctuation of your Blood Pressure. Even a little decrease in the sodium in your diet can enhance your heart health and lessen Blood Pressure by around 6 to 7 mm Hg in the event that you have high Blood Pressure. 

To diminish sodium in your diet, try not to sprinkle extra salt on cooked food. Just a single tablespoon of salt has 2,350 mg of sodium. So use as less salt as you can. Instead, use herbs or flavors to add flavor to your food. 

Consider having more potassium-rich foods. Potassium can decrease the impacts of sodium on high Blood Pressure. 

The very best source of potassium which you can use to decrease the sodium level in your body includes;

Vegetables- Potato, Broccoli, Spinach, Sweet Potato, Mushrooms etc. 

Fruits- Banana, Oranges, Watermelon, Dried Apricots(Khubani), Pomegranate etc. 



7. Cut back on caffeine 

Caffeine can raise Blood Pressure up to 10-12 mm Hg in individuals who consume it once in a while. But in individuals who drink caffeine on a regular basis may feel practically no impact on their Blood Pressure. The job caffeine plays in our Blood Pressure is still under research. 

In spite of the fact that the long term impacts of caffeine on Blood Pressure fluctuation aren't clear, it's possible blood pressure may slightly increase.



8. Live life to the fullest

Extreme stress or depression may lead to High Blood Pressure. Even stress on a normal level can be very dangerous for High Blood Pressure patients, if they are eating unhealthy food, drinking liquor or smoking. 

Take some time out of your busy schedule to think about what makes you feel tense, for example, work, family or diseases. When you recognize what's causing you pressure, think about how you can take out or lessen the pressure. 



9. Monitor your blood pressure at home and consult your doctor regularly

Monitoring your Blood Pressure at home can help you to check your blood pressure conveniently without visiting a doctor every time. Blood Pressure monitors are available widely and without a prescription. Converse with your specialist about home checking before you begin. 

Taking your Blood Pressure reading help your doctor to give the right prescription for your High Blood Pressure problem. It is necessary For Blood Pressure patients to monitor their Blood Pressure every day/every week as prescribed by their doctor.

See Also: High Blood Pressure Causes And Symptoms


Reference:

alivebynature.com/try-these-natural-home-remedies-for-high-blood-pressure/
onlymyhealth.com/ayurvedic-treatment-high-blood-pressure

gyanunlimited.com/health/how-to-control-high-blood-pressure-naturally-and-quickly
9 Lifestyle Changes to Help You control High Blood Pressure 9 Lifestyle Changes to Help You control High Blood Pressure Reviewed by Piyush Narayan on February 07, 2019 Rating: 5

2 comments:

  1. It's really for us to control our bp in this hectic life. Thank you for such a great advice.

    From today only I will adapt these changes.

    ReplyDelete

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