High blood pressure poses significant health risks. Once diagnosed, there are changes you can make in your lifestyle that can help reduce your blood pressure and maintain it at healthy levels.
Weight Reduction
Weight has a significant bearing on your blood pressure, being overweight increases the chances for health complications that contribute to a higher blood pressure. Losing weight is recommended as an extremely effective way to reduce blood pressure as every kilogram reduced will reduce blood pressure by 1 mm Hg.
Regular Exercise
A sedentary lifestyle is a major contributor to high blood pressure. It is recommended that undertaking 30 minutes of aerobic exercise goes a long way to help reduce blood pressure by up to 5-8 mm Hg. Exercising should be done regularly and consistently to maintain a healthy blood pressure
Stress Management
Stress plays a major role in increased blood pressure as it causes the heart to beat faster and narrowing of the blood vessels. Occasional stress doesn’t contribute much to high blood pressure, but if the stress is experienced continuously, it increases blood pressure significantly. Managing stress varies from person to person, so identifying the stress triggers that affect you and acting on it can help you reduce stress.
Healthy Diet
A healthy diet can always help in lowering of blood pressure by up to 11 mm Hg. Cutting out saturated fat and cholesterol from your diet while eating more whole grains, fruits, and vegetables are a great step to keep your blood pressure in check.
Reduction in intake of sodium and alcohol
Reducing sodium in your diet is recommended when it comes to managing blood pressure. Reducing processed food and choosing low-sodium foods and beverages is a step towards a healthy heart and blood pressure.
Drinking alcohol in moderation actually has potential benefits for reducing blood pressure depending on your body immunity. However, drinking too much alcohol will always lead to increase in blood pressure, while also reducing the effectiveness of blood pressure medications.
If you have been diagnosed with high blood pressure, it is recommended to regularly get a health checkup at the clinic. Your doctor will be better able to prescribe medication that is suited to your particular ailment. Additionally, it is also recommended to regularly monitor your blood pressure at home using a BP Monitor. This will allow you to track your blood pressure over time while also providing your doctor with the information they need for an accurate diagnosis.
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