Hypertension is a medical condition that is long-term. It is characterized by the arterial hypertension in the blood vessels getting persistently increased. Hypertension puts you at a risk of developing some severe health conditions such as poor blood circulation, stroke, and heart disease. Additionally, long-term hypertension has been medically proven to heighten the chances of developing cardiovascular diseases, heart tissue damage not forgetting a heart attack. Hypertension cannot be linked to a particular cause thus it has left many individuals worried. Some of them are concerned about using medication that is meant to help in lowering hypertension. This article will offer you some tips on how to lower your blood pressure. They are as follows:
Regular physical activities
Research has proven that by doing exercises at least 30 minutes every day during the week can help lower your arterial hypertension for approximately 5 to 10 mm HG. If you only have pre-hypertension, doing regular exercises can help you to prevent full-blown hypertension. On the other hand, if you have hypertension already, physical exercises can aid to lower the arterial hypertension to a safer level. Physical exercises like cycling, jogging, dancing, gym activities and swimming assists in leveling down your blood pressure.
Eating a healthy diet and trying DASH
It has been proven that consuming a diet that is plentiful in fruits, whole grains, vegetables, low-fat dairy products and staying away from a diet that is rich in cholesterol can help in lowering your blood pressure by approximately 15mm Hg. According to Dietary Approaches to Stop Hypertension (DASH). It is recommended that you keep a food diary, be a smart shopper and make sure that you include diets that are rich in potassium ions and eventually cut down on the amount of sodium you take. This assists you to lower hypertension. Weight loss is another vital factor to consider because hypertension is directly proportional to weight gain. Weight loss has been rated as one of the most effective lifestyle approaches in controlling hypertension.
Restrict amount of alcohol
It is important that you limit the amount of alcohol you take because by taking it in small amounts it helps in reducing your arterial hypertension by approximately 5 mm Hg. Consuming alcohol responsibly and setting moderate amounts that are not excessive can be helpful. When alcohol is taken excessively, it raises your blood pressure by notable proportions.
Reduce and manage stress and anxiety
Stress and anxiety cause a temporary increase in blood pressure. You can engage yourself in activities like training and eating right to help you deal with day to day stress besides from assisting you to stay calm. Additionally, you can also reduce hypertension by quitting smoking because every single cigarette you smoke increases your blood pressure.