High blood pressure is a condition that can cause stroke and heart disease. When people are diagnosed with high blood pressure, they normally only think about medications required to bring down their numbers. Rather than taking medications, you can change your lifestyle to keep your blood pressure in check.
Here are 10 simple lifestyle changes that can help you control your blood pressure.
Walk and Exercise Regularly
You can do aerobic exercises such as cycling, walking, jogging, and dancing every day and strength training exercises 2 days a week to bring down your blood pressure to optimum levels.
Consume a Healthy Diet
Create a diet that is rich in low-fat dairy products, whole grains, vegetables, and fruits. Talk to your nutritionist about the foods that work best to lowering your blood pressure.
Do Not Smoke
You can expect increased blood pressure for many minutes after you finish smoking. Quit smoking, it will help you reduce your blood pressure and risk of heart disease, and will also improve your overall health.
If your weight is higher than the recommended BMI (Body Mass Index) for your height, then you may have a higher risk of developing high blood pressure. Ask your doctor to create a weight loss program that will improve your health.
Reduce Sodium Intake
Reducing sodium intake in your diet can decrease your blood pressure and improve your heart health. You can avoid eating processed foods and adding salt in your diet to reduce your sodium intake.
Both occasional and chronic stress can result in high blood pressure. Identify the causes of your stress and find ways to eliminate it. Deep breathing and meditation exercises can help lower your stress.
Avoid Drinking Coffee
Caffeine can raise blood pressure even in people who rarely drink it. Your physician can check your blood pressure level within 30 minutes of drinking coffee or other caffeinated beverages to determine whether they increase your blood pressure level or not. If it does, you should avoid caffeine.
Reduce Alcohol Consumption
Alcohol can be good for your health if you drink moderate amounts. However, drinking too much can result in high blood pressure and lessen the effectiveness of blood pressure medications.
Caring family and friends can help improve your overall health by taking you to the doctor’s office when required, encouraging you to take care of yourself. They can even join an exercise program with you to regulate your blood pressure level.
Monitor Your Blood Pressure at Home
Home monitoring kits for blood pressure, are available to help individuals easily monitor their blood pressure in the comfort of home. You can also visit your doctor in regular intervals to seek advice on controlling your blood pressure.
Here are some FAQs on High Blood Pressure
What Is Considered a High Blood Pressure?
A blood pressure reading of 140/90mmHg or higher is considered a high blood pressure.
What Causes High Blood Pressure?
You are more susceptible to developing high blood pressure if you:
- Are overweight
- Are 65 years of age or above
- Do not exercise regularly
- Consume too much coffee or alcohol
- Do not eat a healthy diet or intake too much salt
- Have disturbed sleep
What Are the Symptoms of High Blood Pressure?
Usually, you may not notice any symptoms, but some obvious symptoms include:
- Sleeping problems
If your blood pressure is too high, you may experience:
- Chest pain
- Vision problem
Regularly checking your blood pressure is essential because usually there aren’t any evident symptoms for it.
How Can You Lower Your Blood Pressure Immediately?
You can lower your blood pressure immediately by:
- Quitting smoking
- Limiting alcohol
- Eating a heart-healthy diet
- 30 minutes of walking
- Controlling your stress
How to Control High Blood Pressure?
You can bring down your blood pressure to safer levels by:
- Eating potassium-rich foods
- Exercising regularly
- Doing meditation and deep breathing exercises
- Maintaining a healthy weight