How to control blood pressure
Blood pressure is the force with which blood is pumped from the heart into the arteries. A normal blood pressure reading is less than 120/80 mmHg. Is there any chance to control your blood pressure levels without relying on medication? Yes, an indispensable part of managing high blood pressure is a healthy lifestyle. Apart from being important for the prevention of hypertension, it reduces dependence on medications. If you are diagnosed with high blood pressure or are concerned about risk factors, remember that high blood pressure is manageable. By adopting the lifestyle changes below, you can confidently keep your blood pressure under control.
Check Body Mass Index (BMI)
Your Body Mass Index is a measure of your health; as long as it’s in the 18-25 range, you’ll be fine and you’ll be putting less of a load on your heart since your blood pressure is under control. However, if your BMI is over 25 or higher, it means you’re carrying extra weight and putting extra load or pressure on every part of your body, including your heart.
Start Physical Activity
If you lead a sedentary life, then you are at high risk of high blood pressure. Be sure to get at least 20 to 30 minutes of exercise, physical activity, or walking on most days of the week. You may notice a difference in your blood pressure levels within a few weeks of physical activity. If you have prehypertension, regular exercise or physical activity can help you avoid developing high blood pressure. If you have some health problems, talk to your doctor before starting any exercise regimen, as you may need some exercise limitations.
Lose weight
Losing weight is beneficial as you lose weight your blood pressure also drops. If you carry extra weight around your waist, you are at greater risk of high blood pressure. For this reason, in addition to losing weight, you should also take care of your waist and, if you are a man, make sure that your waist measurement is less than 36 cm and, if you are a woman, that it does not exceed 32 cm.
Prefer healthier food options
What you eat is really important for your blood pressure and heart health. Eating low-fat dairy products, fruits, vegetables, and whole grains and avoiding a diet high in fat and cholesterol can help lower blood pressure. Avoid eating junk food (food high in salt, sodium, and fat) if you prefer to eat outdoors, and include potassium-rich foods like vegetables, fruits, and coconut water. potassium is good for the heart as it reduces the effects of sodium on blood pressure. Limit your sodium intake to about 6 g per day. Packaged foods contain sodium; therefore, in each serving it keeps track of the sodium you take. And also keep up with the amount of sodium you eat each day; this will help you decide which foods to eat or avoid. Avoid salt and use herbs and spices to season the food you prepare at home.
avoid alcohol
Although drinking alcohol in moderation is beneficial for your health, there is more harm than good in alcohol. Drinking too much alcohol in excess of two or more drinks a day for men and more than one drink for women is potentially harmful. Alcohol raises blood pressure by several points. Alcohol, in addition to increasing blood pressure, also reduces the effectiveness of blood pressure medications. If you are a heavy drinker, be careful and stop drinking only under the supervision of a health professional, who will advise you to reduce it gradually.