If you are diagnosed with blood pressure, you might be worried about medication to get blood pressure down in numbers. Our lifestyle plays very important role in treating blood pressure. If you successfully control blood pressure with healthy lifestyle, you must avoid, reduce or delay the need for the medication.Here are some lifestyle changes that will help you out to lower down your blood pressure.
Watch your waistline and lose extra pounds
Blood pressure increases oftenly with increase in weight. Being an overweight can cause disruption in breathing while sleeping which can further raise your blood pressure.
Loss in weight is one of the best effective change in lifestyle to control blood pressure. Losing 10 pounds can help out in reducing blood pressure.
Beside shedding pounds, generally you should keep an eye on your waistline. Having too much weight on your waist can put you at the greater risk of blood pressure.
Men are very high risk if waist measurement goes greater than 40 inches.
Women are also at very high risk if waist measurement goes greater than 35 inches.
2. Regular Exercise
Regular physical activity should be at least 30 minutes in most days of the week. This can lower down your blood pressure by 4 to 9 mm of mercury. It is important to stay consistent if you stop exercising, your blood pressure can again rise up.
If you slightly have high blood pressure, exercise help out to avoid developing full blown hypertension. If you already get hypertension, a regular physical workout can help to bring blood pressure down to the safer level.
Best type of exercise to lower down blood pressure include dancing, swimming, cycling, jogging, walking. Training which is very strengthen can help out to reduce blood pressure.
3. Have a healthy diet
Intake of diet which is rich in cholesterol, saturated fat, low fat dairy products, vegetables, fruits, whole grains can lower down your blood pressure up to 14mm Hg. This eating plan is known as diet by Dietary Approaches to Stop Hypertension (DASH).
It is not an easy task to change eating habits, but you can adopt a healthy diet using these tips:
Always keep a food diary : Write down that what you eat, for just a week, this can shed a surprising light on your eating habits. Monitor that what you eat, when and how much and why.
Consider on boosting potassium: Potassium lessen effects of sodium on the blood pressure. Best source of potassium is food, like vegetables and fruits rather than the supplements.
Be a very smart shopper : Read labels on food that when you shop and be stick to your healthy eating plan whenever you are dining out.
4. Reduce amount of sodium in your diet
A small reduction in sodium in your diet can help to reduce blood pressure by 2 to 8 mm Hg.
Effect of sodium intake on the blood pressure varies in group of people. Generally, limited sodium should be less than 2,300 mg a day. So however lower sodium intake should be 1,500mg a day. An appropriate for people is greater in salt sensitivity, includes
Age 51 or older
Diagnosed with chronic kidney disease, diabetes or high blood pressure.
To decrease sodium level in your diet,remember to consider these tips:
Read food labels : If it is possible, choose a low sodium alternatives of food and beverages that you normally buy.
Eat fewer processed foods : A small amount of sodium naturally occurs in food. Mostly sodium is added during the processing.
Don't add salt : 1 level teaspoon of salt contains 2,300mg of sodium. Use spices or herbs to add up flavours in your food.
Ease into it : Of you will not drastically reduce sodium in your diet, cut it back gradually. Your palates will adjust.
5. Limit up the alcohol amount that you drink
Alcohol is good and bad for your health. In small amount, this can potentially lower down the blood pressure by 2 to 4mm Hg.
The protective effect get lost up if you drink too much alcohol, generally more than 1 drink in a day for a women and for men other than 665, or more than 2 a day for men age 65 and younger.
Drinking alcohol takes more than the moderate amount of the alcohol that can actually raise the blood pressure by some points. This can reduce the effectiveness of the medication of blood pressure.