10 Ways To Control High Blood Pressure
Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls. This is called diastolic pressure.
A normal blood pressure reading is less than 120/80 mm Hg. The good news about increased blood pressure is that lifestyle changes can reduce your numbers significantly and reduce your risk–without medication.
Here are 10 effective ways to control your blood pressure levels:
1. Lose Excess Weight
Being overweight or having obesity increases your risk for high blood pressure. Maintaining a healthy weight can help you control high blood pressure and reduce your risk for other health problems.
2. Increase Activity and Exercise More
Exercising is one of the best ways to reduce your blood pressure. Regular exercise helps to strengthen your heart and to pump your blood more efficiently, reducing the pressure in your arteries.
Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
3. Stress less
Stress is a key driver of high blood pressure. Learning how to relax and manage stress can improve your physical and emotional health and reduce your blood pressure. Stress management techniques include exercise, music listening, a calm or peaceful focus, and meditation.
4. Watermelon In The Morning
Watermelon contains a citrulline organic compound. After entering the body, the precursor to nitric oxide is converted to L- arginine. Nitric oxide in the body relieves the blood vessels, which decreases your blood pressure. To enjoy a great natural remedy.
Every morning, be faithful to watermelon. Often times watermelon as viewed as a strict summer fruit, one for seed spitting contests and barbecues, but it can also help lower blood pressure.
5. Reduce Sodium in Your Diet
Keeping your sodium intake to a minimum can be vital for lowering blood pressure.
In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure. Do not add salt to your food to reduce sodium in your diet. One table salt teaspoon has 2.300 mg of sodium! Instead, use herbs and spices to add flavor. Also, processed foods tend to be sodium-loaded. Always read food labels and if possible select low sodium alternatives.
6. Eating a healthy D
Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products can reduce your blood pressure by up to 11 mm Hg if you have high blood pressure.
The (Dietary Approaches to Stop Hypertension) DASH diet is an example of an eating plan that can help you to lower your blood pressure.
7. Vitamin D
Vitamin d, the vitamin of sunshine, has been shown to reduce blood pressure. Because people spend less time outdoors, people become deficient with vitamin d. To be exact, more than 1 billion people.
8. Dark C
While you eat massive amounts of chocolate, small amounts may not help your heart. This is because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that dilate blood vessels. The low risk of cardiovascular disease (CVD) is associated with dark chocolate. The study shows that a lower risk of CVD can be associated with up to 100 grams of dark chocolate per day.
9. Stop Smoking
Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate. Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
10. Eat More Potassium
Potassium is an important mineral. Increasing your potassium intake and cutting back on salt can also lower your blood pressure.
It helps your body get rid of sodium and ease pressure on your blood vessels. Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.