High blood pressure or hypertension is a very common illness affecting the large proportion of the world population. The number of people having this problem has grown tremendously over the last 2 decades mainly due to a sedentary lifestyle, and bad eating habits. On top of that, the use of health and skin care products that are loaded with parabens, mercury, and other toxic chemicals are also contributing to it. Nearly 75 million American Adults have high blood pressure that means nearly 1 in 3 people either already has diagnosed with it or on a verge of developing it. Doctors and Medical Practitioners often associate it with lifestyle that is common in urban areas. Using medications to control the blood pressure is one thing but if you don’t bring changes the way you spend your life, it is not going to help you much with it.
Here are 10 lifestyle changes that can make you lower the blood pressure and keeping it down without much need of medications.
1. Lose the Weight and Watch your Waistline.
There is a strong link between being overweight and high blood pressure. If you have extra pounds then it may be one of the biggest reason for hypertension. Growing weight can increase many risks to your health for example disrupted breathing (sleep apnea) and much more. In general, if you lose weight it will decrease your blood pressure like each of the 1 kilogram lost will result in a 1-millimeter decrease in it. In addition to losing weight, you should generally keep an eye on your waistline as well because having more than recommended waistline can put you at a greater risk of high blood pressure.
• Men should not have a waist measurement greater than 40 inches.
• Women with a waist measurement of 35 inches are at a greater risk of developing blood pressure.
For the weight, you should calculate your BMI and try to bring it in a normal range.
2. Exercise Regularly.
A sedentary lifestyle is the biggest cause of hypertension and many other serious illnesses. Experts recommend at least 150 minutes a week or at least 30 minutes a day of physical activity to keep the risk of high blood pressure at bay. Researchers have revealed that about 5 to 8 mm Hg blood pressure can be reduced with this much physical activity. It is important that you set up a routine and be consistent with it. Because as you stop exercise the risk of the blood pressure will rise again. Few examples of the physical activities include a brisk walk, gym work out, aerobic exercise, cycling, jogging, swimming, and dancing, etc.
3. Eat a healthy diet
Another most important factor that plays a very important role in reducing high blood pressure is your diet; you must always eat healthy whatever it takes. There are some common good practices on choosing what you should eat. If you are fond of fast food like Pizza`s burgers and beverages, juices, & cold drinks then it will not take for you a long time to develop blood pressure.
By using low-fat diet, vegetables, fruits and whole grains, including seafood, you can reduce blood pressure up to 11 mm Hg. It might be difficult for you to change your eating habit but think about your health and problems that you might have to face due to wrong food choices.
4.Reduce Sodium Intake.
Here are 10 lifestyle changes that can make you lower the blood pressure and keeping it down without much need of medications.
1. Lose the Weight and Watch your Waistline.
There is a strong link between being overweight and high blood pressure. If you have extra pounds then it may be one of the biggest reason for hypertension. Growing weight can increase many risks to your health for example disrupted breathing (sleep apnea) and much more. In general, if you lose weight it will decrease your blood pressure like each of the 1 kilogram lost will result in a 1-millimeter decrease in it. In addition to losing weight, you should generally keep an eye on your waistline as well because having more than recommended waistline can put you at a greater risk of high blood pressure.
• Men should not have a waist measurement greater than 40 inches.
• Women with a waist measurement of 35 inches are at a greater risk of developing blood pressure.
For the weight, you should calculate your BMI and try to bring it in a normal range.
2. Exercise Regularly.
A sedentary lifestyle is the biggest cause of hypertension and many other serious illnesses. Experts recommend at least 150 minutes a week or at least 30 minutes a day of physical activity to keep the risk of high blood pressure at bay. Researchers have revealed that about 5 to 8 mm Hg blood pressure can be reduced with this much physical activity. It is important that you set up a routine and be consistent with it. Because as you stop exercise the risk of the blood pressure will rise again. Few examples of the physical activities include a brisk walk, gym work out, aerobic exercise, cycling, jogging, swimming, and dancing, etc.
3. Eat a healthy diet
Another most important factor that plays a very important role in reducing high blood pressure is your diet; you must always eat healthy whatever it takes. There are some common good practices on choosing what you should eat. If you are fond of fast food like Pizza`s burgers and beverages, juices, & cold drinks then it will not take for you a long time to develop blood pressure.
By using low-fat diet, vegetables, fruits and whole grains, including seafood, you can reduce blood pressure up to 11 mm Hg. It might be difficult for you to change your eating habit but think about your health and problems that you might have to face due to wrong food choices.
4.Reduce Sodium Intake.
If you are diagnosed with high blood pressure then you must
keep a check on your sodium intakes. Even a small reduction in the sodium from the
diet will help you control blood pressure and improve heart health. In general, you should limit your sodium intake
2,300 milligrams(mg) a day or even less
however ideally it should be 1,500 mg a day. If you are successful in doing it,
the blood pressure will be reduced by 5 to 6mm.
5. Limit the amount of Alcohol you drink
Alcohol can be good and bad for health at the same time. Keeping alcohol intake can help you reduce blood pressure and decrease the risk of certain illnesses associated with it. You must not drink more than 1 drink in a day that means you limit should 12 ounces of beer or 5 ounces of wine or 1.5 ounces of 80 proof liquor. If you are able to do so then the good news is you can reduce your blood pressure around 4mm HG. Drinking over the limits, not only increase the blood pressure but will also reduce the effectiveness of blood pressure medications.
6. Quit smoking.
Every cigarette you smoke increases your blood for many minutes after you finish with it. Quitting on smoking will reduce your risk of blood pressure and if you are already a smoker then bring it back to normal range. It will increase your life quality and the ability to have a healthy and long life. It will also reduce the risk of many other illnesses.
7. Cut back on Caffeine.
Although it still matters of debate how caffeine affects the blood pressure but one thing is for sure is that it can raise blood pressure up to 10 mm Hg as compared to who rarely consume it. However, people who are used to drinking coffee has little or no effect on their blood pressure. We are unsure how regular use of caffeine can be linked to blood pressure but it is highly recommended that you should keep it to the lowest. If you are used to taking many coffee breaks or many cups of tea then cutting back to 1 or 2 cups a day can be wise.
8. Reduce your stress.
Stress is part of life but if you feel it too much always getting worried on minor issues then you may soon develop blood pressure if you not already. It may even trigger the craving for unhealthy food or drinking alcohol or even smoking. Take time and try to think what is making feel anxious or stressed. If there is a particular reason for it, then you should try to deal with it. If you have continuously feel stressed then try to get professional help.
9. Use Natural Solution Products.
A healthy lifestyle is not just limited exercise, reducing weight, and eating better food, it should also involve using natural solution for health and skin care. Most skin care products are loaded with toxic ingredients like sulfate and mercury that is used for the long term can increase your blood pressure. Natural Solution products, on the other hand, are made with natural ingredients that cause no harm with long term use.
10. Monitor your Blood Pressure.
High blood pressure is named as the silent killer because many people who have it don’t know about it until it`s too late. If you are overweight, eat unhealthy food or have a sedentary lifestyle then you must keep a check on your blood pressure levels. In addition to that, another contributing factor into it can be your parents; if they had it then you will have higher chances of developing blood pressure in your lifetime. Monitoring blood pressure will help take precautionary measure to bring it back to normal quickly rather than leaving it untreated for a long time resulting in serious health complications.
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