If you are diagnosed with hypertension, or increased blood pressure, it’s up to you to live on medications, reduce their use or delay needing them. By granting yourself a healthy lifestyle, you can fix your own blood pressure. Here are some simple tips that can help you maintain a healthy body and medication-free lifestyle.
8. Exercise Regularly
Blood pressure usually increases with an increase in weight. It also has an association with the weight around your waist. The more pounds around your waist, the greater the risk of high blood pressure. Exercising such as walking also helps the heart use up oxygen more efficiently facilitating the process of pumping blood.
7. Consume Less Salt
Some people are particularly salt sensitive, they suffer from high blood pressure because of salt. However there’s no way to find out whether a person is salt sensitive or not; therefore, it’s essential for everyone to watch their salt intake. Salt can be replaced by other spices and herbs for the needed flavor in your food.
6. Watch Out For Snoring
Snoring, tiredness and headaches might be a sign of high blood pressure. If you experience snoring at night, check with a doctor, treating “obstructive sleep apnea” or snoring lowers your blood pressure.
5. Stay Away From Caffeine
Caffeine in coffee, tea or cola can raise your blood pressure. It tightens your blood vessels and worsens the stress effects. Stress increases your heart rate pumping more blood, and caffeine increases that effect. It is preferable to drink decaffeinated beverages.
4. Watch Your Diet
A healthy diet means everything. Here are some things you need in your diet to keep a healthy blood pressure:
• Potassium: Potassium-rich fruits and vegetables are of high value when it comes to the process of lowering your blood pressure. Examples are potatoes, sweet potatoes, tomatoes, bananas, cantaloupes, melons, orange juice, kidney beans and dried fruits such as raisins.
• Dark Chocolate: Flavanols in dark chocolate make blood vessels more elastic; thus, dropping your blood pressure.
• Supplements: Supplements like coenzyme Q10 reduces the blood pressure by dilating blood vessels.
• Reduce Sodium: Use up less table salt and cut on potato chips, frozen dinners and processed lunch meals.
• Limit Fish, Meat, and Poultry Intake: Intake the needed protein content by consuming grains.
• Eat plenty whole grains and nuts
• Soy: Replacing refined carbohydrates in your diet with soy or milk protein can lower down your blood pressure.
3. Avoid Smoking
Smoking raises your blood pressure due to the nicotine intake associated with it. Inhaling what others smoke, or secondhand smoke, also has a chance of increasing your pressure as well as causing heart diseases.
2. Reduce Stress
As stress increases your heart rate, it increases your blood pressure. To bring down that blood pressure, you’re going to need to reduce your stress. Try not to over-work yourself. More than 41 hours per week in an office can certainly cause hypertension. Relax with music and breathe deeply. Meditation exercises such as yoga decreases the stress hormones. Stress hormones typically raise rennin, which is a kidney hormone that elevates your blood pressure.
1. Keep track
Writing down what you eat gives you a clearer view on your eating habits and helps you monitor them. Making a shopping list before heading to the supermarket helps you avoid picking unhealthy food and stick to your diet plan.
A person can also monitor her/his own blood pressure on her/his own at home. Learning and using the upper-arm monitor is another way to motivate you to maintain that blood pressure under control. Moreover, visiting a doctor regularly is required to review your progress and make any necessary adjustments.