Treating high blood pressure is a two-dimensional process.
- First is the medication way.
- Second is bringing changes to lifestyle and diet.
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Thankfully there are some proactive measures that one can adapt to their lifestyles to control high blood pressure and even lower chances of developing a heart disease.
Let’s take a look at these easy and practical solutions on how to control high blood pressure:
- Shed extra kilos
Blood pressure is directly proportionate to weight gain. Obesity is an evil monster as it causes stress on the joints, bones and heart. It also leads to sleep apnea, which further increases blood pressure.
- Reduce salt intake in the diet
Extra sodium in the food is a villain for hypertension patients. Research has shown that even a small reduction of sodium from the diet has resulted in lowering the blood pressure by as much as 8mmHg. Cutting down on processed food also help in reduction of sodium intake.
- Exercise regularly
Exercising is one of the best ways to decrease high blood pressure. A regular and active workout improves circulation, ease muscle pain, improve posture and ultimately leads to a better lifestyle.
- Quit Smoking
On average, each cigarette takes away seven to eleven minutes of life. Quitting smoking helps in lowering blood pressure and increasing life expectancy.
- Reduce stress levels
Stress levels work worst for people who are suffering from hypertension. It is also observed that people end up eating unhealthy, drinking alcohol or smoking to calm their stressed minds. It is important, therefore, to keep stress at bay and try to cope up with life in a better and healthier way.
- Limit alcohol amount
Alcohol, if taken in small amounts, can lower the blood pressure. But that is the catch! This shielding effect is negated if one drinks too much alcohol. Consuming more than a moderate amount of alcohol can even reduce the efficacy of blood pressure medication.
- Indulge in Dark Chocolates
Dark chocolates are rich sources of flavanols that make the blood vessels elastic and enhance the changes of lowering blood pressure level. As per a study, nearly 18% of the patients who consumed dark chocolate everyday in prescribed quantities saw their blood pressure decrease significantly. Half an ounce a day with 70% cocoa content – is what you can have.
- Switch to Decaf
Caffeine in largely contributes to raising blood pressure levels as it tightens the blood vessels and magnifies the effects of stress. Therefore, it is widely suggested either to reduce the intake of coffee or to switch to decaf. It’s a smart alternative to your craving for coffee.
- Potassium is your New Friend
Adding potassium rich fruits and vegetables to your daily diet is an important part of any blood pressure reducing program. Potassium rich sources include sweet potatoes, orange juice, tomatoes, banana, peas, kidney beans, honeydew melon, dried fruits and cantaloupe.
- Monitor Blood Pressure
Last but not the least, regularly monitor your blood pressure level. This helps in keeping a tab on your health and make changes in case it fluctuates. Blood pressure monitors are easily available in the market that are easy to use and read.
It has been commonly observed that most people with high blood pressure can prevent the condition from occurring or increasing by making the above mentioned changes in their die and lifestyle. As wisely said by learned man, “Life is all about the choices we make.” Make healthy choices today to prevent yourself from suffering from conditions and diseases at a later stage.
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