Lower down blood pressure

Maintaining a healthy lifestyle in this 21^st century is a big task for the people and particularly for those who have a hectic schedule. Having High Blood Pressure or Hypertension, is a precursor to heart disease. It can lead to heart attack, heart and kidneyfailure, strokes, anxiety or even premature death if not controlled former. Almost 40 percent of total population of the world have been diagnosed and is dealing with High Blood Pressure. It can threaten your life but can also be lowered if taken appropriate care. Medication also helps in improving blood pressure. And you can bring some effective changes to your lifestyle as well that could help in restoring this intrusive ailment.

Tips to lower down blood pressure

There are various types of tips which are advised by doctors to keep your blood pressure in control. 

Some of the common tips are as follows:

Regular exercise: Exercising regularly can really help the one dealing with high blood pressure or hypertension to reduce it to a level. Exercise is one way of countering the detrimental effects of high blood pressure. Vigorous exercise stimulates the production of nitric oxide, which is a substance that keeps the blood vessels open. In the long period, this helps in lowering blood circulation. Regular physical activity for least 30 minutes a day of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be unswerving because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (pre-hypertension), then exercise can help you to avoid developing full-blown hypertension. If you already have hypertension then regular physical activity can bring your blood pressure down to some safer levels.

The best types of exercises for lowering blood pressure include walking, jogging, cycling, swimming, running or dancing. Strength training also can help to reduce blood pressure. Talk to your doctor about creating an exercise program which will keep you and your blood pressure healthy.

Maintaining a healthy diet:

ü  Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.

ü  Cutting out all the caffeine can lower blood pressure by 10-15 points off the top and 8-10 points off the bottom.

ü  Try to cut down all bad eating habits like junk food, unhealthy street foods, more cholesterol prone dines, etc.

ü  Cinnamon helps lower blood pressure as well as circulating blood glucose, triglycerides, and Low Density Lipoprotein (LDL) cholesterol.

ü  The goal is to eat low in fat, calories and high in fiber and minerals while cutting down on red meats, sugar and salt.

Limited amount of Alcohol: Consumption of alcohol can both be good or bad depending upon the amount you intake. If you are drinking 2-4 mm hg of alcohol, it might lower the risk of high blood pressure but taking too much of it can threaten that protective effect of lowering it. Drinking more than restrained amounts of alcohol can actually raise blood pressure by several points. Alcohol is good when limited.

Reduce stress level: Chronic stress is an important contributor to high blood pressure. Taking stress occasionally can also contribute to high blood pressure that may result in making your diet unhealthy and ending you up on drinking abnormal amount of alcohol, junk food or maybe smoking. Take 15 to 20 minutes a day to sit quietly and breathe deeply for your mental peace.

Stop that hand for smoking: Smoking kills a person slowly without even knowing. As it is written on the top of the cigarette pack “Smoking is injurious to health” it proofs to be true. Smoking can lead to higher the risk of blood pressure as the nicotine in cigarette smoke is a big part of the problem. It raises your blood pressure and heart rate, narrows your arteries and hardens their walls, and makes your blood more likely to clot. It stresses your heart and sets you up for a heart attack or stroke.

Preventing and monitoring the controlling measures of high blood pressure at home can actually lower the risk of it. Regular checkups from the doctor can actually help. Consult a cardiologist doctor for various home remedies through which can actually lower and control your blood pressure to a level. Supportive family and friends can help in improving your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Keep yourself in touch with people who boost up your moral and let you cope up in this condition.