You may be concerned about taking drugs to get down the numbers if you have been diagnosed with elevated blood pressure.
Lifestyle is an important part of the elevated blood pressure care. You can prevent, postpone or minimise the need for medication if you manage your blood pressure successfully with a healthy lifestyle.
Here are few improvements to your diet to lower and How reduce BP
Control the waists to shed more pounds
When weight increases, blood pressure also grows. Overweight will also cause respiratory issues when you sleep (sleep), which can increase your blood pressure more.
Weight reduction is one of the most effective improvements in the way blood pressure is regulated. If you are overweight or obese even losing a small amount of weight can contribute to reducing your blood pressure. In total, for every kilogramme (about 2.2 pounds) of weight you lose your blood pressure will be reduced by about 1 millimetre of mercury.
You should normally keep an eye on the waistline in addition to throwing pounds. Too much weight will increase the risk of high blood pressure near the waist.
Men are at risk if they have more than 40 inches of tail
Women are at risk if they weigh more than 35 inches in tail
These figures are different between ethnic groups.
Regular physical exercise — like 150 minutes a week or 30 minutes most of the week — will reduce the blood pressure by about 5-8 mm Hg if you have elevated blood pressure. It is vital to be consistent, since the blood pressure will increase again if you stop exercising.
Exercise will help prevent hypertension if you have increased blood pressure. Regular physical exercise will reduce your blood pressure to lower levels if you have still hypertension.
Any types of aerobics may be walking, jogging, exercising, bathing or dancing, and you may attempt to relieve blood pressure.
Eat a balanced diet
If you have elevated blood pressure, eating a diet rich in whole grains, fruit, 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 nutritional alternatives to hypertension stopping (DASH) is known as the feeding strategy.
Changing your eating habits is not straightforward, but you can use these tips to take a healthier diet:
Keep a journal of fruit. Writing down what you eat for just a week will make your true eating habits shockingly obvious. See how many, when and why you eat.
Take potassium enhancement. The effects of sodium on blood pressure can be reduced by potassium.
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