by Hypertension or high blood pressure is one of the chief health problems worldwide. Commonly known as the silent killer, it does not usually reveal any symptoms but may cause severe health conditions, including heart disease, stroke, and kidney failure. The good news is that you can control and even reduce your blood pressure without depending on drugs alone, through effective management. By making regular lifestyle adjustments, a significant number of individuals manage to gain control over their health. So, here are 10 sure ways to assist you manage your blood pressure securely and properly.
Reduce Your Salt Intake
Excess sodium intake leads to fluid retention in the body increasing the volume of blood and placing an extra burden on your blood vessels. This produces high blood pressure with time. Most individuals find themselves consuming large amounts of sodium unknowingly in processed foods and Fast foods and even in some condiments. A good step to minimise sodium chloride consumption is to prepare more meals at home, with fresh food ingredients, and flavour your meal with herbs and spices instead of salt. The health experts advise that you limit your daily sodium consumption to 2,300 milligrams of sodium or less, and 1,500 milligrams if you have high blood pressure or are at risk.
Follow a Heart-Healthy Diet
Your diet directly influences blood pressure. Dietary Approaches to Stop Hypertension or DASH diet is a special diet aimed at reducing blood pressure. It is a diet that focuses on whole food including fruit, vegetables, whole grain, low-fat dairy products, lean protein like fish and chicken. It is also low in red meat, sugary foods, and saturated fats. These foods are high in fiber, vitamins, and minerals that maintain a healthy heart and aid in the normal regulation of blood pressure. One of the most effective actions you can ever take towards promoting your general well being is to commit to a balanced diet.
Exercise Regularly
Exercise also makes your heart stronger and enables it to pump blood more effectively, takes the strain off your arteries. The aerobic exercises are particularly effective in reducing blood pressure and include walking, cycling, swimming and jogging. Get a minimum of 30 minutes of moderate-level activity most days of the week, preferably five. By just taking stairs instead of lift or walking briskly after meals, one can make a difference. Exercises also assist in the management of weight which further assist in healthier levels of blood pressure.
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Maintain a Healthy Weight
Being overweight and especially having an abdominal fat will put you in great danger of developing high blood pressure. Being overweight means that your heart has to pump blood harder, a situation that exerts extra stress on the arteries. A decrease in weight as small as 5 to 10 per cent of your total body weight can lead to a significant effect on your blood pressure. This is possible by maintaining a healthy mix of eating and exercising. To keep yourself motivated in your weight loss trip, you can keep track of your progress and formulate realistic goals.
Limit Alcohol Consumption
Although a modest amount of alcohol may actually be heart healthy, heavy drinking has the ability to increase blood pressure and interact with medicines prescribed to control blood pressure. Consume alcohol in moderation in case you drink at all. That is no more than one drink on a daily basis for ladies and no more than two drinks daily for males. Moderated alcohol consumption is not only beneficial in regulating blood pressure but also in maintaining liver health as well as lowering chances of acquiring other chronic conditions.
Quit Smoking
Each cigarette you smoke increases your blood pressure temporarily and chemicals in tobacco cause harm to your blood vessels, they become narrower and less elastic. It eventually results in permanent elevation of blood pressure and higher chances of cardiovascular disease. There are short term and long-term advantages of quitting smoking. Heart rate and blood pressure start to decrease within the duration of 24 hours after quitting. The duration of time you remain smoke-free, the better the opportunity your body has to undo the damage brought by tobacco use.
Manage Stress Effectively
Stress that becomes chronic may result in blood pressure surges particularly when it results in negative coping habits such as over-eating, smoking, or drinking too much. It is important to learn how to cope with stress in healthy manners to control blood pressure over time. Deep breathing, meditation, yoga, and mindfulness are all techniques that may be used to relax your body and still your racing thoughts. Make some time every day to relax, pursue interests and activities you like and spend some time with people you love, this will also reduce stress and make you feel better emotionally.
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Monitor Your Blood Pressure at Home
Monitoring your blood pressure at home gives you the opportunity to learn more about the way your lifestyle habits influence your health. Home monitoring includes the possibility to reveal early warning signs and act before a problem can get more serious. It can also help you to keep motivated and has valuable information to discuss with your doctor. Always make use of a good quality digital monitor and take your readings at the same time every day, ideally when you are relaxed and sitting down.
Improve Your Sleep Quality
Inadequate sleep and in particular sleep disorders such as sleep apnea may lead to the development of high blood pressure. Your blood pressure decreases in the process of deep sleep. When you are often woken up in the middle of the sleep your body does not have an opportunity to rest and this can provoke high levels. Shoot to get seven to nine hours of good sleep every night. Donling the regular bedtime routine, avoiding screen time before bed, and having a dark and quiet sleep environment can assist you in sleeping better and keeping your heart healthy.
Follow Your Doctor’s Advice and Take Medications if Needed
Even though lifestyle changes can work miracles on blood pressure, some people might still require medication to get the pressure to the healthy range, particularly when hypertension is hereditary or severe. Never stop taking medicine without the consent of your doctor. It is never safe to change the dosage or quit taking medication without the knowledge of your healthcare provider, even when you feel good. Lifestyle modifications coupled with drugs are also many times most effective in controlling high blood pressure.
