5 ways to control your blood pressure

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 value is below 120/80 mmHg. Is there a way to control your blood pressure without depending on the medication? Yes, an indispensable part of dealing with high pressure is a healthy lifestyle. It is not only important for preventing high pressure, but also reduces dependence on medication. If you are diagnosed with high blood pressure or are concerned about the risk factors, remember that high blood pressure is manageable. By adopting the lifestyle changes given below, you can safely keep your blood pressure under control.

Check Body Mass Index (BMI)

Your body mass index is a measure of your health. As long as you're in the 18-25 range, you'll be fine and put less strain on your heart because your blood pressure will be under control. However, if your BMI goes above 25 or more, it means you are carrying extra weight and putting extra stress or pressure on every part of your body, including your heart.

Start physical activity

If you lead a sedentary life, you are at high risk of high blood pressure. Ensure at least 20 to 30 minutes of exercise, physical activity, or walking most days of the week. You can notice the difference in your blood pressure within a few weeks of physical activity. If you have high blood pressure, you can avoid developing high blood pressure through regular exercise or physical activity. If you have any health concerns, speak to your doctor before beginning exercise as you may need some exercise restrictions.

Lose weight

Losing weight is beneficial because you will lose weight and your blood pressure will also decrease. Carrying extra weight around your waist puts you at greater risk of high pressure. Therefore, in addition to losing weight, you should also pay attention to your waist. If you are a man, make sure your waist circumference is under 36cm, and if you are a woman, make sure it is no larger than 32cm.

Favor healthier food options

What you eat really matters for your 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 your blood pressure. Avoid junk food—foods high in salt, sodium, and fat—if you prefer eating outdoors and consuming potassium-rich foods like vegetables, fruits, and coconut water. Potassium is good for your heart because it reduces the effects of sodium on blood pressure. Limit your sodium intake to about 6g per day. Packaged foods contain sodium; Therefore, keep an eye on the sodium you consume in each serving. And also maintain the amount of sodium you consume every day. This will help you decide which foods to have or avoid. Avoid salt and use herbs and spices to flavor foods prepared at home.

Avoid alcohol

Although drinking alcohol in moderation is beneficial to health, alcohol does more harm than not. Drinking too much alcohol, more than two or more drinks per day for men and more than one drink for women, proves to be potentially harmful. Alcohol increases blood pressure by several points. In addition to increasing blood pressure, alcohol also reduces the effectiveness of pressure medications. If you are a heavy drinker, be careful and only stop drinking under the supervision of a doctor - who will advise you to gradually reduce alcohol consumption.

Inspired by Rene Kumar