Maintaining a healthy lifestyle in
this 21st 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.
