5 ways to control your blood pressure

How to control blood pressure

Blood pressure is the force with which blood is pumped from the heart into the arteries. A normal pressure reading is less than 120/80 mmHg. Is there any chance to control your blood pressure levels without relying on medication? Yes, an essential part of managing high blood pressure is a healthy lifestyle. Apart from being important for the prevention of hypertension, it reduces the dependency on medications. If you are diagnosed with high blood pressure or are concerned about risk factors, remember that high blood pressure is manageable. By adopting the lifestyle changes below, you can confidently keep your blood pressure under control.

Check the Body Mass Index (BMI)

Your Body Mass Index is a measure of your health; as long as it’s in the 18-25 range, you’ll be fine and you’ll be putting less of a load on your heart since your blood pressure is under control. However, if your BMI is over 25 or higher, it means you are carrying extra weight and putting extra load or pressure on every part of your body, including your heart.

Start Physical Activity

If you lead a sedentary life, then you are at high risk of high blood pressure. Make sure you get at least 20 to 30 minutes of exercise, physical activity, or walking most days of the week. You can notice a difference in your blood pressure levels within a few weeks of physical activity. If you have prehypertension, regular exercise or physical activity can help you avoid developing high blood pressure. If you have any health concerns, talk to your doctor before starting any exercise regimen, as you may need some exercise limitations.

Lose weight

Losing weight is beneficial as you lose weight, your blood pressure also goes down. If you carry extra weight around your waist, you are at higher risk for high blood pressure. Therefore, in addition to losing weight, you should also take care of your waist and, if you are a man, make sure that your waist measurement is less than 36 cm and, if you are a woman, that it does not exceed 32 cm.

Prefer healthier food options

What you eat is really important for your blood pressure and the health of your heart. Eating low-fat dairy products, fruits, vegetables, and whole grains and avoiding a diet high in fat and cholesterol can help lower blood pressure. Avoid eating junk food (food high in salt, sodium, and fat) if you prefer to eat outdoors, and include potassium-rich foods like vegetables, fruits, and coconut water. potassium is good for the heart as it reduces the effects of sodium on blood pressure. Limit your sodium intake to about 6 g per day. Packaged foods contain sodium; therefore, with each serving, keep track of the sodium you take in. And also keep track of the amount of sodium you eat each day; this will help you decide which foods to eat or avoid. Avoid salt and use herbs and spices to season the food you prepare at home.

avoid alcohol

Although drinking alcohol in moderation is beneficial to your health, there is more harm than good to alcohol. Drinking too much alcohol in excess of two or more drinks a day for men and more than one drink a day for women is potentially harmful. Alcohol raises blood pressure by several points. Alcohol, in addition to raising blood pressure, also reduces the effectiveness of blood pressure medications. If you are a heavy drinker, be careful and stop drinking only under the supervision of a health professional, who will advise you to reduce gradually.