DON’T WORRY
Blood
Pressures are usually categorized into three groups; low (90/60 or lower), high
(140/90 or higher) and normal values (above 90/60 and below 130/80).
Lifestyle
plays vital role in controlling your high blood pressure. If you successfully
control your blood pressure with a vigorous lifestyle, you may avoid, delay or
reduce the need for medication.
1.
Lose extra weight and examine your waistline:
Blood pressure often increases as
weight increases. Dropping just 10 pounds (4.5 kilograms) can help less your
blood pressure. In general, the more weight you lose, the lower your blood
pressure. You should also keep an eye on your waistline. Carrying too much
weight around your waist can put you at greater risk of high blood pressure.
2. Exercise regularly
Regular physical doings at least 20
to 50 minutes most days of the week can lower your blood pressure by 4 to 9
millimeters of mercury (mm Hg). And it doesn't take long to see a difference.
If you haven't been energetic, increasing your exercise level can lower your
blood pressure within just a few weeks. Even temperate activity for 15 minutes
at a time, such as walking and light strength training, can help.
3. Blood Pressure
Diet - Eat more fruits and vegetables
Eating
more fruit and vegetables grains and low fat dairy products helps to lower your
blood pressure. Adults should eat at least five portions of fruit and
vegetables every day. A portion is 80 grams, or roughly the size of your fist.
It isn't easy to change your eating habits, but with these tips, you can adopt
a healthy diet: Keep a food diary. Writing down what you eat, even for just a
week, can loss shockingly light on your true eating habits. Monitor what you
eat, how much, when and why.
4.
Cut out salt in your diet:
Even
a small reduction in the salt in your diet can reduce blood pressure by 3 to 7
mm Hg. To reduce salt in your diet, consider these tips: Follow how much salt
is in your diet. Keep a food diary to examine how much salt is in what you eat
and drink each day. Read food label. Choose low sodium substitutes of the foods
and beverages you normally take. Don’t add salt. Just 1 level teaspoon of salt
has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more
flavor to your foods.
5: Reduce
your stress
When we’re
stressed, our bodies produce more concerned neurotransmitters. The result is
higher metabolic and heart rate, and higher blood pressures. One of the best
ways to reduce stress is with self meditation. As a means of reducing stress
induced high blood pressure, studies have shown it decreases BP twice as much
as progressive muscle relaxation.
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