5 Ways to Control Your Blood Pressure
How to control high blood pressure
Blood pressure is the force on which the blood goes from the heart to the arteries. Normal-pressure readings are less than 120/80 mmHg. Is there any possibility of managing your blood pressure level without medicines? Yes, an essential part of managing high pressure is a healthy lifestyle.
Apart from being important for high-pressure prevention, it reduces dependence on medicines. If you are concerned about high blood pressure or risk factors, then remember that high pressure is manageable. By following the change in lifestyle given below, you can control your blood pressure with confidence.
Check Body Mass Index (BMI)
Your body mass index is a health measure; As long as you are in the range of 18-25, you are fine and you are putting a low burden on your heart because your blood pressure is in check. However, if your BMI gets 25 or more, it means that you are taking the extra weight and putting extra burden or pressure on every part of your body including your heart.
Start physical activity
If you are living a sedentary life, then you are at risk of high blood pressure. Make sure at least 20 – 30 minutes of exercise, physical activity or walking in most days of the week. You can see the difference in your BP level within a few weeks of physical activity. If you have high blood pressure, regular exercise or physical activity can help you avoid developing high pressure. If you have some health concerns, talk to your doctor before starting any exercise as you may need some exercise limits.
Losing weight is beneficial because reducing weight reduces your blood pressure. If you take extra load around your waist, it will put you at high risk. Therefore, in addition to losing weight, you should also look at your waist and, if you are a man then make sure that your waist size is less than 36 cm and if a woman is there, make sure that it does not exceed 32 cm is.
Prefer Healthy Food Choices
What you actually eat for your pressure and heart health. Eating low-fat dairy products, fruits, vegetables, and whole grains and eating fats and cholesterol-rich foods can help reduce your blood pressure. Avoid eating junk food – High food in salt, sodium, and fat – If you prefer to eat outside and include foods rich in potassium like vegetables, fruits, and coconut water.
Potassium is good for your heart because it lowers the effect of sodium on BP. Limit your sodium intake to about 6 grams per day. Canned foods contain sodium; Therefore, keep a track of sodium in each serving. And also keep the amount of sodium consumed by you each day; This will help you to decide or avoid food items. Avoid salt and use herbs and spices for seasoning food at home.
However, drinking alcohol in small amounts is beneficial for health, yet there is more harm to the benefit of alcohol. For men, drinking too much alcohol in two or more drinks a day and more than one drink for women proves potentially harmful. Alcohol increases blood pressure by several points. Alcohol also reduces the effectiveness of pressure medications, besides increasing blood pressure.
If you are a heavy drinker, then be cautious and stop smoking under the care of a healthcare professional – who will advise you to reduce it gradually.
By following the above cardio-healthy lifestyle, you can reduce or decrease high pressure, and improve the effectiveness of blood pressure medicines. And, thus by managing your pressure, you can reduce your risk of stroke, heart attack, peripheral artery disease, heart failure, and kidney disease.
Next Steps: Start the proceed from today and take a pledge of commitment for a lifetime. If you love yourself and your loved ones, then follow the information given in this article and take immediate action. Try to avoid and keep up some good activities to take care of your health in a healthy way.