You can decrease your blood pressure and risk of heart disease by creating these 10 lifestyle variations
You may be worried about
medication to bring down your number if you have been diagnosed with high blood
pressure.
The way you treat high blood
pressure plays a significant part. With healthy lifestyles, you can prevent,
delay, or decrease the need for medicine if you effectively regulate your blood
pressure.
There
are 10 modifications in your lifestyle to decrease and maintain blood pressure.
1. Lose additional pounds and look at your waistline
As weight rises, blood pressure
often rises. Being overweight can also trigger breathing disruption while you
are sleeping (sleep apnea), which increases your blood pressure further.
For managing blood pressure,
weight loss is one of the most effective lifestyle modifications.
Even a tiny
loss of weight can assist to decrease blood pressure if you are overweight or
obese.
In specific, you can reduce your blood pressure by about 1 millimeter,
with every kilogram of weight (around 2,2 pounds) you lose, of mercury (mm Hg).
In addition to pouring pounds,
you should usually also keep an eye on your waistline in addition to shedding
pounds.
Too much weight can put you at a higher risk of high blood pressure.
Generally:
·
Men are at danger if their
measurement of the waist exceeds 40 inches (102 centimeters).
·
Women are at risk if the size of
the waist is greater than 89 centimeters (35 inches).
These numbers vary from ethnic
to ethnic.
Ask your doctor for the proper measurement of your waist.
2. Periodic exercise
If you have elevated blood
pressure, regular physical activity like 150 minutes a week or about 30
minutes most days of the week can reduce your blood pressure by about 5 to 8
mm Hg.
It is essential to be consistent because your blood pressure may rise
again if you stop exercising.
Exercise can assist prevent
hypertension if your blood pressure is high.
Regular physical training can
reduce your blood pressure to a safer rate if you already have elevated blood
pressure.
Aerobic activity, including
walking, jogging, biking, swimming or dancing, may help you to decrease your
blood pressure.
You can also practice high-intensity interval training which
allows for short intense activity explosions alternating with successive slight
recovery periods.
Training in strength can also assist in lowering blood
pressure.
Aim to include exercises for strength training at least two days a
week.
Talk about developing an exercise program with your doctor.
3. Eat a good diet
If you have high blood pressure,
eating a diet wealthy in whole grains, fruits, vegetables and low-fat dairy
products and skimping on saturated fat and cholesterol can reduce your blood
pressure by up to 11 mm Hg.
The dietary method to stop hypertension (DASH) diet
is known as this eating plan.
Changing
your eating habits is not simple, but you can embrace a proper diet with these
tips:
Maintain a diary for meals
You can shed surprising light on
your real eating practices by writing down what you eat, even for just a week.
Check what you are eating, how much, when and why.
Consider boosting potassium
Sodium impacts on blood pressure
may be reduced by potassium. Food, like fruits and vegetables instead of
supplements, is the best source of potassium.
Discuss the amount of potassium
which's best for you with your doctor.
Be an intelligent shopper
When shopping, read food labels
and stick to your healthy eating plan when dining out as well.
4. Reduce sodium in your diet
Small sodium reductions can
enhance your heart health even if you have elevated blood pressure and decrease
the blood pressure by about 5 to 6 mm Hg.
Sodium consumption has a
different impact on the blood pressure between groups.
Limit sodium generally
to 2,300 mg per day or less. But a reduced amount of sodium- 1,500 mg or less
daily - is optimal for most adults.
Consider the following tips to reduce sodium in your
diet:
- Read food labels for decreasing sodium in your diet. Choose low-sodium options for the foods and drinks you usually purchase if possible.
- Eat fewer foods that have been processed. Naturally, food contains only a tiny quantity of sodium. During processing, most sodium is added.
- Do not add salt. Only one level of salt teaspoon has sodium of 2300 mg. Apply herbs or spices to add taste to your food.
- Simplify it. If you don't feel that you can decrease sodium suddenly drastically in your diet, cut it down gradually. Over moment, your palate will adjust.
5. Limit your drinking alcohol
For your health, alcohol can be
good and bad. You can reduce blood pressure by approximately 4 mm Hg if you
drink alcohol in moderation.
Usually one day for females or two a day for males.
Individual drink is 12 oz of beer, 5 oz of wine or 1.5 oz of 80 oz of beverage.
But if you drink too much
alcohol, that protective impact is lost.
Alcohol consumption over
moderated quantities may indeed increase blood pressure by a few points.
The
efficacy of blood pressure medicines may also be reduced.
6. Keep away from smoking
Your blood pressure will
increase for many minutes when you complete each cigarette you smoke.
Stop
smoking helps normalize your blood pressure.
Quitting smoking can lower your
heart disease risk and enhance your general health.
Those who stop smoking can
live longer than those who never stop smoking.
7. Cut the caffeine back
There is still discussion of the
role of caffeine in blood pressure. In individuals who rarely
consume caffeine, blood pressure can rise up to 10 mm Hg.
However,
individuals who frequently drink coffee may have little or no impact on blood
pressure.
Although caffeine does not have
clear long-term impacts on blood pressure, blood pressure can improve
moderately.
Check your blood
pressure to see if caffeine improves your blood pressure within 30 minutes
after eating a caffeinated beverage.
You may be susceptible to caffeine that
increases blood pressure if your blood pressure increases by 5 to 10 mm Hg.
Talk to your physician about the effects of caffeine on blood pressure.
8. Reduce the stress you have
High blood pressure can lead to
chronic stress. For determining the effects of chronic stress on blood pressure,
more study is required.
If you react to stress by eating bad food, drinking
alcohol, or smoking, occasional stress can also lead to high blood pressure.
Take some time to think about
what makes you feel stressed, like job, family, finance, or disease.
Consider
how to eliminate or reduce stress once you know what causes your stress.
If all of your stressors can not
be eliminated, you can at least healthily deal with them. Try to:
· Change your desires
Plan your day, for instance, and concentrate on your priorities. Avoid
attempting too much and learning to say no.
Understand that there are certain
things that you cannot alter or regulate, but you can concentrate on how you
can respond to them.
· Focus on issues that you can manage and plan to solve
Try to talk to your manager if
you have a problem at work.
If you have a child or spouse conflict, take
actions to resolve it.
· Avoid causes of stress
Whenever possible, try to prevent triggers.
For instance, if rush-hour traffic
on the manner to work creates stress, attempt to leave sooner in the morning or
take public transport.
If feasible, avoid individuals who cause anxiety for
you.
· Relax and do things that you appreciate
Take time to sit still and breathe
profoundly every day.
Make time in your timetable for pleasant tasks or
hobbies, such as walking, cooking, or volunteering.
· Practice thankfulness
It
can assist in decreasing your stress by expressing appreciation to others.
9. Check your blood pressure at home and frequently see your doctor
Home tracking can assist you in
maintaining blood pressure tabs, make sure your lifestyle changes work, and
alert you and your doctor to future problems in your health.
Monitors for blood
pressure are widely available without a prescription.
Talk about home tracking
with your doctor before you start.
Another key to regulating your
blood pressure is regular visits with your doctor.
Check with your doctor how
often you need to check it if your blood pressure is well-controlled.
Your
doctor may suggest that you check it daily or less frequently. You may suggest
that you monitor your blood pressure two weeks after your changes in your
treatment and one week before your next visit if you make any modification to your
medication or other treatments.
10. Get encouragement
Family and friends who support
you can assist enhance your health. They may advise you to take care of
yourself, bring you to the doctor's office, or embark with you on an exercise
program to maintain your blood pressure low.
Consider joining a support group
if you discover that you need support beyond your family and friends. This can
bring you into contact with individuals who can give you an emotional or morale
boost and offer practical tips to deal with your situation.
Author's Bio
 |
| Dr. Shawna Reason |
Education: MBBS, MD
Occupation: Medical Doctor / Virologist
Specialization: Medical Science, Micro Biology / Virology, Natural Treatment
Experience: 15 Years as a Medical Practitioner
About Me | Linkedin | Quora Profile | Medium Profile | Twitter
Note:
This article is not a medical advice but is based on prevalent medical
media information. Consult an authorized doctor for decisions.
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