High Blood Pressure Tips To Prevent And Manage Blood Pressure
A stressful work environment, late-night shift timings, and unhealthy diet practice can elevate your blood pressure(high blood pressure tips). The sad thing is once you are diagnosed with high blood pressure, you need to stick on to medications to control it.
But really, do we need the help of medicines lifelong? Well, the answer is no. If you follow these simple high blood pressure tips, you can enjoy life much more quickly.
What is high blood pressure?
High blood pressure means high pressure in pumping the blood from the heart to the arteries. Narrower your arteries, higher will be the blood pressure. Blood pressure of the range 120/80 mm Hg or lower is considered normal. But a blood pressure above 130/80 is deemed to be high.
A person with high blood pressure can have more chances of developing heart diseases, kidney failure, and eye damage. There are some factors that, no matter how much you control, can cause high BP, age, family history, weight, and lifestyle are some of these.
This Guide Will Help You In Following Specific High Blood Pressure Tips.
1. Watch out your weight
When you put on your weight, your blood pressure also increases. Being overweight can cause difficulty in breathing while sleeping, thereby causing high blood pressure. Weight loss is one of the useful high blood pressure tips. Controlling your weight or managing a healthy weight can normalize your blood pressure.
Also, focus on reducing your waistline while losing weight. Increased fat around your waistline has more chances to develop high BP. For men, 40 inches is considered good as their waistline and for women – 35 inches. Any measurement beyond the said limit can put you at risk for high blood pressure.
2. Yes to a healthy diet
It’s quite hard to accept that we all are eating a healthy, rich diet. Online food ordering apps and companies are emerging day by day because of the increased demand for food orders. A diet rich in potassium is a healthy tip to control your elevated blood pressure.
A low-fat diet, including fruits and vegetables, can help you lower your blood pressure. One of the perfect menus to maintain healthy blood pressure is the DASH diet. So what next? Prepare your own food and follow a healthy lifestyle.
3. Limit the alcohol intake
Are you one among those who love to party with a couple of few shots or drinks? Then you need to know something. Drinking alcohol is injurious to health, especially when you are with your friends. Because you will have no idea of how much you will keep on drinking. Not those who drink just 1-2 drinks a day, but for those who drink more than two drinks a day. They can likely have more chances to get hypertension causing high BP. Consider having a standard glass of 121 ounces of beer, 5 ounces of wine, or 1.2 ounces of distilled spirits.
4. Have some exercises
Don’t let your body stay idle or inactive for long. Go out and have some activities done. It can be brisk walking, healthy walk in the evening, or jogging. This applies to all those who are lazy enough to spend some time doing any physical activities.
We have seen many elders who are very active in spending some time outdoors. And luckily, those people are healthy enough as well. For some, it can be dancing, gardening, or going to the gym. Be it any activity; make sure your body is moving.
5. Smoking is injurious to health
Cigarette smoking is undoubtedly a life-threatening poison. The results may not be sudden, but it is a slow killer. Smoking a cigarette raises the blood pressure levels and puts your heart at risk for stroke or cardiac arrest. Well and good for those who don’t have a smoking habit.
If you are a chain smoker and wish to quit, consult with your doctor for better ways. There are many alternatives for smoking available in the market these days to stop the cravings for tobacco. Try any of them.
6. No to caffeine
Caffeine has a severe impact on one’s blood pressure levels. Up to 10 mm Hg BP can be increased while drinking coffee.
Drinking once in a while or less often is good to go. But for all the coffee lovers out there, this will be hard to digest. A little effect on BP will be there if you are a regular coffee drinker.
To see if the pressure goes high or not, check your BP within 30 minutes of drinking coffee or any caffeinated drinks like cocoa cola. If your BP count increases by 5 to 10 mm Hg, your body has started reacting to caffeine.
7. Ignore All The Negativities
Living in a society with diverse people, you might find it hard to stay calm and positive. Getting stressed is one of the most common factors of high BP. Managing stress is a practical high blood pressure tips to follow at home. You can practice yoga or meditation to keep your mind calm.
Though it’s hard for a person to remain calm throughout the day, occasional stress can also lead to high BP. Many people eat more or drink more when they are stressed.
You can instead eat a healthy diet loaded with fruits and vegetables to cope with stress or go for healthy juice shakes. This way, you are following a healthy lifestyle to manage and control high blood pressure.
A healthy diet and daily exercise can break all the conventional rules of lifestyle diseases. Not just for blood pressure, but for any health diseases, you can try following these two.
Though there are many medical alternatives to control BP, it’s always safe to try natural tips. No condition is curable unless we are well prepared to control it. Better late than never. Instead of waiting for high BP to come and attack your routine, start following these simple tips to prevent.