Blood pressure is the force of your blood pushing against the walls of your arteries. Each time our heart beats, it pumps blood to our arteries. High blood pressure usually has no symptoms. The only way to find out is by getting it checked regularly with proper equipment. There are certain lifestyle changes to adopt to lower the risk of high blood pressure. These include:
Lose Extra Pounds:
Blood pressure often increases with weight gain. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Obese people often suffer from high blood pressure, so we should keep in mind that with each kilogram we lose, we will also decrease the blood pressure at some point.
Exercise Regularly:
Regular physical activity can lower high blood pressure from 5 to 8 mmHg. It is recommended to exercise regularly to keep your blood pressure from rising again. Exercises such as aerobics can help lower blood pressure. Other examples of exercises include walking, jogging, cycling, swimming, and dancing. It is always important to discuss which exercises are appropriate for your health needs with your healthcare provider.
Eat a Healthy Diet:
To control high blood pressure, it is important to eat a diet rich in whole grains, fruits, vegetables, low-fat dairy products, and foods low in saturated fat and cholesterol that can lower blood pressure by 11 mmHg. Potassium in your diet can lessen the effect of salt on blood pressure. The best example of this diet includes fruits and vegetables. It is equally important to check with your doctor about the amount of potassium you should consume.
Reduce Intake of Salt:
To begin with, just reducing a little amount of salt can improve heart health. The effect of sodium intake on blood pressure varies from person to person. However, a lower sodium intake is ideal for most adults.
Limit Alcohol:
Limiting alcohol to less than one drink a day for women and two drinks a day for men can help lower blood pressure. Drinking too much alcohol can raise blood pressure by several points while eliminating the effect of medicines taken to control it.
Quit Smoking:
Smoking increases blood pressure. Quitting smoking as soon as possible will help lower blood pressure and improve overall health and well-being.
Sleep Well:
Poor sleep quality, like getting fewer than six hours of sleep every night, can result in hypertension and high blood pressure. It is really important to keep a sleep schedule that you follow while creating a restful space for yourself. It is also important to watch what you eat. Moreover, it is recommended to avoid caffeine before bedtime so that it does not disrupt your sleep.
Reduce Stress:
Long-term stress contributes to high blood pressure. It is important to figure out what things are causing stress in the first place:
- Plan your day without putting too much on your plate. Just allow enough time to get things that need to be done.
- Avoid things that cause you stress. Avoid getting stuck in traffic or meeting someone you find difficult to meet.
- Give yourself time to relax. You can just relax by sitting quietly and doing deep breathing. Otherwise, you can also practice something you enjoy like reading, cooking, or decorating.
Control Health Conditions:
Work with your doctor to rule out any health conditions you are facing. While managing your overall health, you will surely be able to keep your blood pressure in check.
Conclusion:
High blood pressure is a serious health problem if left untreated. Fortunately, there are many natural ways to lower blood pressure that can be easily incorporated into daily life. These include maintaining a healthy diet, engaging in regular exercise, managing stress, getting adequate sleep, reducing salt intake, and avoiding smoking and excessive alcohol consumption.
By making these simple lifestyle changes, individuals with high blood pressure can significantly improve their overall health and reduce their risk of serious complications. It is important to consult your healthcare professional at Heart Experts of Florida before making any significant changes to your lifestyle or treatment plan.
