8 Ways to Ensure your Blood Pressure is Normal
Taking steps towards maintaining blood pressure is vital to keep away the results of chronic illnesses. For example, by choosing to fight variation in your blood pressure, you can stay away from the risk of heart attack, hypertension, and all related complications. High blood pressure can result in many detrimental situations if left unattended.
It has claimed a high level of the global population already and posing a high risk of increase.
Although you may not control whether or not you get high blood pressure, there are many lifestyle habits to help you adapt to stay away from it. If you have already been diagnosed with the condition, you should not be pre-occupied with worry or only medication. Instead, you should focus on transforming your lifestyle to adjust to the new condition, as you fight to bring the numbers down. Successfully controlling your blood pressure means a healthy lifestyle, which will help you reduce or delay the need for medication until you are completely free. Here are 8 measures you need if you will successfully maintain the levels.
1. Lose Weight Consistently
This is one of the most common things you may have heard but may never have taken it seriously. Blood pressure rises with the increase in weight so manage the weight to bring the levels down. Being overweight causes a disruption to breathing while you sleep, which means further pressure. Losing weight is, therefore, one of the most effective changes necessary for controlling blood pressure. Losing the minutest amount of weight has significant positive results. Experts reveal that you can reduce blood pressure by a millimeter of mercury with each kilogram you lose, so maintain the efforts to lose weight. Your waistline should be kept under check too, as too much weight around the area will put a greater risk of high blood pressure.
2. Regular Exercise
Physical activity on a regular basis can help to lower blood pressure significantly. The most important thing is to be consistent in physical activity. If possible 150 minutes a week can serve you well. A disruption in the exercise can seriously result in major changes in rising blood pressure. Exercise helps people with elevated blood pressure to reduce the hazards of hypertension. Regular physical activity can bring the pressure down to safe levels. Maintaining the exercises mean you can maintain the levels as well. You need not go to the gym to exercise, as exercise can consist of walking, cycling, swimming, or dancing.
3. Healthy Diet
Adopting a healthy diet is not an option if you want to ensure your blood pressure is normal. Vital foods include; whole grains, fruits, vegetables, skimps, and low-fat dairy products. This option helps reduce the numbers of hypertension if observed on a regular basis. Changing eating habits should not be difficult if you are serious about finding normal level in blood pressure. Your taste buds adjust quickly to new foods so there is no need to worry about the rate of adjustment or whether you will like the new foods. With a food diary, you can learn to adopt a new program, but discipline is key.
4. Reduce Consumption of Sodium
The slightest reduction in the sodium in your diet can improve heart health and reduce blood pressure immensely. Sodium intake affects blood pressure in various ways in people, so it is best to stay away from it. It means reading food labels to ensure your purchase do not have the compound. Since most processed foods contain sodium, it is best to avoid them altogether, if possible. It also means reducing salt intake, hence the need for a smooth transition into the new lifestyle
5. Reduce Alcohol
Alcohol may have its advantages but is not a supporter of your quest to achieve normal blood pressure levels. Moderated levels are acceptable because they will not interfere with your program. Too much alcohol is detrimental to your health, as your hypertension will shoot higher than you had previously. Alcohol is also known to reduce the effectiveness of medication hence the needed to avoid it altogether.
6. Quit Smoking
Each puff of tobacco increases your blood pressure beyond manageable levels instantly. Stopping it will help your blood pressure to adjust to normal levels. Avoiding cigarettes can positively improve your condition
7. Reduce Caffeine intake
Although caffeine’s role remains controversial, it is linked to higher blood pressure especially immediately after consumption. On the other hand, people who often take coffee have minimal likelihood for blood pressure.
8. Reduce Stress levels
Stress levels are directly responsible for high blood pressure levels. Solving your psychological issues will help you control the chronic effects of blood pressure.