High blood pressure is the most dangerous disease for old people and now days is becoming serious threat for youngster also. If you’ve been identified with high blood pressure you might be worried about taking medication to bring your numbers down.
Lifestyle plays an important role in giving your high blood pressure. If you positively control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.
Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
Control High Blood Pressure Without Medication
Blood pressure often upsurges as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective. Besides shedding pounds, you should also keep an eye on your waistline. Gaining too much weight around your waist can put you at greater risk of high blood pressure.
Regular corporeal action for at least 30 to 60 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn’t take long to see a change. If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks. Make sure about developing an exercise program. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.
Do not try to squash all your exercise in on the weekends to make up for weekday idleness isn’t a good strategy. Those sudden bursts of activity could actually be risky.
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on soaked fat and cholesterol can lower your blood pressure by up to 14 mm Hg. It isn’t easy to change your eating habits. Make sure to write down what you eat, even for just a week, can shed astonishing light on your true eating habits. Monitor what you eat, how much, when and why.
Consumption Of Sodium
Even a minor decrease in the sodium in your diet can lessen blood pressure by 2 to 8 mm Hg. The endorsements for reducing sodium are by limit sodium to 2,300 milligrams (mg) a day or less. A lower sodium level 1,500 mg a day or less is suitable for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.