How to control blood pressure
Blood pressure is the force by which blood is pumped from the heart to the arteries. The normal pressure reading is less than 120/80 mmHg. Is it possible to control blood pressure levels without dependence on medication? Yes, an essential part of high pressure management is a healthy lifestyle. In addition to the importance of preventing high blood pressure, it reduces drug dependence. If you are diagnosed with high blood pressure or are concerned about risk factors, remember that high blood pressure is manageable. By taking the lifestyle changes listed below, you can confidently keep your blood pressure under control.
Check Body Mass Index (BMI)
Body mass index is an indicator of your health; as long as you are in the range of 18 to 25, you are fine and you do less stress on your heart since your blood pressure is under control. However, if your BMI goes beyond 25 or more, it means that you carry extra weight and add extra burden or pressure to every part of your body, including your heart.
Start of physical activity
If you lead a sedentary life, then you are at high risk of high blood pressure. Provide at least 20 - 30 minutes of exercise, physical activity, or walking on most days of the week. You may notice a difference in your blood pressure levels over several weeks of physical activity. If you have pre-hypertension, regular exercise or physical activity can help you avoid developing high blood pressure. If you have health problems, talk to your doctor before starting any exercise regimen, as you may need some exercise limits.
Lose weight
Weight loss is beneficial because you lose weight, your blood pressure also decreases. If you carry extra weight around your waist, it will put you at increased risk of high pressure. Therefore, in addition to weight loss, you should also monitor your waist, and if you are a man who guarantees that your waist measurement is less than 36 cm, and if a woman, then make sure that she does not exceed 32 cm.
Prefers healthier foods
What you eat really matters for your pressure and heart health. Using low-fat dairy products, fruits, vegetables, and whole grains and avoiding a diet rich in fat and cholesterol can help lower blood pressure. Avoid eating unhealthy foods — foods high in salt, sodium, and fat — if you prefer to eat outside and include foods rich in potassium, such as vegetables, fruits, and coconut water. Potassium is good for your heart because it reduces the effect of sodium on blood pressure. Limit sodium intake to 6 g per day. Packaged foods contain sodium; therefore, in each serving, traces of sodium that you take are stored. And also maintain the amount of sodium you consume each day; This will help you decide what foods to eat or avoid. Avoid salt and use herbs and spices to spice up the food you make at home.
Avoid alcohol
While drinking alcohol in moderation is good for health, there is still more harm than good from alcohol. Drinking too much alcohol, exceeding two or more drinks per day for men, and more than one drink for women is potentially dangerous. Alcohol increases blood pressure by several points. Alcohol, in addition to increasing blood pressure, also reduces the effectiveness of drugs under pressure. If you drink a drunkard, be careful and stop drinking under the supervision of a medical practitioner who will advise you to gradually reduce it.
