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According to WebMD, a critical step in the prevention and treatment of high blood pressure is a healthy lifestyle. You can reduce your blood pressure with the lifestyle changes below:
1. Losing weight if you have too much weight.
2. Quitting smoking. Tobacco harms the walls of your blood vessels and causes the hardening of your arteries. Both require you to be in better shape while you regulate your blood pressure.
3. Following the DASH eating plan, which stands for Dietary Approaches to Stop Hypertension. It pays attention to vegetables, fruits, whole grains fish, poultry, nuts, and beans. High-potassium foods, such as avocados, bananas, dried fruits, tomatoes, and black beans are also important. This plan keeps sugary drinks, sweets, high-fat meats and dairy products at a moderate amount.
4. Lowering the amount of sodium in your diet to less than 1,500 milligrams per day if you have high blood pressure; healthy adults should try to lower their sodium consumption to no more than 2,300 milligrams per day (about 1 teaspoon of salt). Most processed foods contain a lot of salt in them. For example, soups, condiments, and tomato sauce can have as much as 75 per cent of the total amount of salt you need per day. Read food labels carefully and don’t sprinkle more on when you cook or before you consume. Rather, use spices and herbs to flavour your food.
5. Getting regular aerobic exercise such as brisk walking at least 30 minutes per day, several days a week. Check out a yoga class. Seek activities that get your heart beating, like biking or swimming. For a week, aim to exercise frequently for at least two and half hours total.
6. Keeping a healthy weight for your age and height is vital. If you have heavyweight or have obesity, you can reduce your blood pressure by losing just 5 pounds.
7. Limiting alcohol to 2 drinks a day for men, and one drink a day for women. One drink is equivalent to an ounce of alcohol, 5 ounces of wine, or 12 ounces of beer.
8. Reducing stress. Think about stressful areas of your life and adopt tactics to change them. Meet with a counsellor, or try learning meditation or anger-control techniques, or getting regular massages.
In addition to high blood pressure reduction, many of these measures enhance the effectiveness of high blood pressure drugs.
Content created and supplied by: Healthox (via Opera
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