How to Control Blood Pressure
High blood pressure can lead to serious health complications and grave illnesses. Sustained hypertension can increase the risks of heart diseases and stroke. You may be tempted to turn to prescription medication to control your blood pressure problem but really, controlling blood pressure does not need artificial medicines. All you need to do is make a few lifestyle changes to control high blood pressure and maintain it.
Lifestyle Change # 1- Lose Weight
If you’ve been carrying extra fat on your body, it’s time to get rid of it! Research indicates that even a loss of ten pounds can bring that high blood pressure down a few notches. To put it simply, the thinner you get, the lower your blood pressure gets. If your doctor has prescribed some essential blood pressure medication, losing weight can enhance the effect of those medicines within the body.
Lifestyle Change # 2- Exercises!
Regular exercise can lower your blood pressure considerably. A 30-60 minute workout can reduce your high blood pressure by 4-9 mm of Mercury. It takes just a few weeks for the exercise to work its magic! Additionally, for individuals with pre-hypertension, exercise can prevent an onset of full-blown hypertension.
Lifestyle Change # 3- Dietary Changes!
You can choose to follow the DASH diet plan (Dietary Approaches to Stop hypertension), or simply stock up on natural, fresh fruits and vegetables, low fat dairy products and whole grains. Be sure to boycott saturated fats and trans-fat completely.
Lifestyle Change # 4- Cutting Down!
To control high blood pressure, limit your sodium intake to 2300 mg or less per day. This can be achieved by avoiding processed food items and substituting salt for other spices and herbs. Excessive alcohol consumption should also be avoided as this can raise blood pressure levels. According to some sources, excessive caffeine consumption should also be avoided. As a high blood pressure patient you should stay away from smoking and inhaling second hand smoke as this too can increase your blood pressure levels.
Lifestyle Change # 5-No More Stress!
Apart from the numerous adverse effects of stress, raising blood pressure levels is another negative impact of stress on the body. Practice relaxation techniques, yoga, or opt for a massage to give your body the relaxation it needs.
With numerous technological fitness gadgets available in the market, you can track and record your blood pressure readings at home too! If these lifestyle changes seem too much to handle, ask your friends and family to help you to incorporate these changes into your life.