Hypertension or high blood pressure is one of the most plaguing issues from which millions of people in the world suffer. When levels of normal blood pressure range exceed their limits, it is termed as hypertension. There are many factors which contribute to the problem of high blood pressure in individuals. While some of them can be checked, some of them cannot. Patients suffering from high blood pressure are often recommended to take medicines to keep the blood pressure under control. There are different compositions in which medication for high blood pressure are available. Understanding the cause and condition of your blood pressure, your general physician will recommended the medicine that will suit you the best.
Along with medication, it is also important to make certain lifestyle changes for keeping the blood pressure under normal range. You should be aware of the list of foods to avoid for high blood pressure. Again, you need to include in your diet some foods to eat for high blood pressure. Mentioned below are 10 lifestyle changes that you can make for keeping hypertension under control:
1. Regular Exercising is a Must:
Try including minimum 30 minutes of exercising in your daily routine. The regular physical activity can help in keeping levels of blood pressure low in the body. Stopping exercising might again lead to rise in the pressure; hence it is important to be consistent. Some of the exercises which have proved to be beneficial for lowering blood pressure levels include cycling, walking, jogging, dancing, swimming etc. Strength training is also useful if your body permits.
2. Minimize the amount of Sodium in the Diet:
Reducing sodium content in the diet can bring down blood pressure by quite a bit. The amount of intake of sodium varies from one person to another. It is recommended to eat less amounts of processed foods, avoid extra salt in food and to read food labels to understand the extent of sodium in the same. Limiting sodium in the diet can help in effectively reducing blood pressure.
3. Keep a note of your Weight and Waist line:
Being overweight and obese can add to the problem of high blood pressure in an individual. Obesity leads to disrupted breathing while sleeping, which shoots blood pressure up. Look for natural ways of losing weight effectively as this will help in keeping blood pressure under control. Keep a strict eye on the waistline as excessive weight in this area of the body can lead to higher risks of high blood pressure.
4. Healthy Diet is Important:
Blood pressure can be controlled easily by eating a healthy and balanced diet. Include fresh fruits, vegetables, whole grains and low-fat dairy products in the diet for reducing blood pressure effectively. Refrain from foods which are high in cholesterol and saturated fats. Include foods that can boost the levels of potassium in the body as this element helps in maintaining healthy sodium levels and thus overall blood pressure is maintained.
5. Refrain from Smoking:
Cigarette smoking has innumerable harmful effects on the body. One among them is increased blood pressure levels. Nicotine in Cigarettes increases blood pressure levels significantly. Quit smoking and see how the elevated blood pressure levels come back to normal within a short span of time. It has also been seen that life expectancy gets better with quitting smoking. This is applicable for all age groups.
6. Limiting Alcohol is Important:
Many people think that alcohol only has bad effects on health. But current research has shown that alcohol when taken in limited amounts can make the body healthy although this is still hypothetical. When taken in measured amounts, alcohol has the capacity of bringing down high blood pressure by quite an extent. However, just the reverse happens when people forget the limits and consume alcohol. Infact effectiveness of medicines for treating blood pressure is also lost with excessive drinking.
7. Keep a check on Stress Levels:
Stress levels are constantly rising in individuals with each passing day. Chronic stress contributes significantly to high blood pressure. It is important to find the root cause of the stress and try to deal with it in the most effective manner. It might not always be possible to remove the cause of stress. In such situations, you have to learn various ways of coping with stress so that it does not have negative effects on your body’s functioning.
8. Take a Supplement:
Supplements have proved to be highly effective in reducing blood pressure. The antioxidant which is necessary for energy production helps in dilating the blood vessels successfully thus reducing blood pressure. Your general physician might prescribe taking 60-100mg supplement for lowering blood pressure levels in the body. Such supplements are usually taken thrice a day for best results. Natural supplements are best in this regard as these do not have any kinds of harmful side effects.
9. Reduce Caffeine Intake as much as Possible:
The impact that caffeine has on blood pressure levels is highly debated. While some surveys say that there is not much impact; some say that caffeine greatly increases blood pressure. The effect caffeine has on one’s body also varies from one individual to another. It is best to follow the doctor’s advice in this regard for maintaining healthy blood pressure levels.
10. Monitoring Blood Pressure at Home is Important:
If you want to treat blood pressure in the most effective manner, it is important to monitor the same at home at regular intervals and keep a chart of the same. Showing the chart to the healthcare professional will help in ascertaining the pattern of your blood pressure successfully. Visit the doctor frequently and take his prescribed medicines as instructed.
Friends and family members also play an important role in maintaining good health of an individual. They will encourage the person to take proper care of oneself and maintain the restrictions as suggested by the physician. There are also support groups which can help people in dealing with various kinds of physical and psychological issues, including high blood pressure. Join such a group if needed.
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Maanasi specializes in health topics including diet and nutrition. A mother of an untiring seven year old, she enjoys nurturing her love affair with English. She is often found nestled with a book, plopped against a dozen pillows, smiling away at the brink of finishing yet another book of the many dozens, that adorn the shelves of her Mini Library!