Blood pressure is hypertension, people with hypertension often need several medications to control. If your blood pressure is high, you need to lower and keep it under control. Blood pressure readings are given as two numbers, the top number is called the systolic blood pressure, this reading is too high if it is 140 or above and the bottom number is called the diastolic blood pressure, it is too high if it is 90 or higher.
You are more likely to have high blood pressure as you get older. High blood pressure can leads to stroke, heart attack, heart failure, kidney disease, and early death. If you have heart or kidney problems or you had a stroke, your doctor may suggest that your blood pressure should be lower than that of people who do not have these conditions.
Here are some lifestyle changes you can make to lower your blood pressure and keep it down.
Exercise regularly
Every morning, take a brisk 15 minute walk. Amazingly, you don’t need a lot of exercise you can bring down your blood pressure significantly. People who get moving are often able to reduce the number of hypertension medications. Pick something you like walking, running, swimming, cycling and stick with it.
Breathe deeply
Slow breathing and meditative practices like yoga decreases stress hormones. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension. Try these stress-busting yoga poses to relieve your tensions.
Pump up the potassium-rich foods in your diet
Choose foods low in salt and sodium. You know well that eating too much salt can raise blood pressure, but most people are not aware of the benefits of potassium, which counters sodium’s ill effects. Most do not get enough of this mineral. According to the Dietary Guidelines people with hypertension may especially benefit by increasing the amount of potassium in their diet. Top sources of potassium-rich foods include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
Reduce sodium in your diet
Read nutrition labels nearly all bundled nourishment contains sodium. Whenever you arrange or consume a bundled food, know that how much sodium is in one serving. Keep a sodium journal you may be shocked at how much sodium you consume each day and the journal will help you to decide which nourishment to decline or eradicate. Use spices and herbs instead of salt to time of the year the nourishment you prepare at dwelling. Consume more fruits, vegetables, kernels, and low fat dairy nourishment.
To decrease sodium in your diet, consider these tips:
- Track how much salt is in your diet.
- Eat fewer processed foods.
- Read food labels.
- Don’t add salt.
Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you are drinking more than the suggested amounts, cut back. Women or lighter weight persons should have not more than a lone assisting of any one of these beverages in a granted day.
Skip caffeine
Scientists have long debated the effects of caffeine on blood pressure. Coffee has some health benefits, but lowering blood pressure is not one of them. Caffeine can cause short-term spikes in blood pressure, even in people without hypertension. If you have high blood pressure, it is a good idea to moderate your caffeine intake to about two cups of coffee per day. You can check whether you are sensitive to caffeine blood pressure boosting effects by checking your blood pressure before and within a half an hour after consuming your caffeinated beverage. If it increases by 5 or 10 points, you could be caffeine sensitive.
Avoid tobacco products and second hand smoke
One of the top dangerous one is smoking, the nicotine in tobacco products can raise your blood pressure. Smoking throughout the day means your blood pressure may remain constantly high. One should also avoid secondhand smoke. Inhaling smoke from smoking people in the surroundings can also puts you at risk of health problems, including high blood pressure and heart disease.
Relax with music
Blood pressure a bit too high? need to bring down your blood pressure a bit more than medication or lifestyle changes then listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. Spending half an hour a day listening to music and breathing slowly may help.
