As the saying goes “Prevention Is Better Than Cure”, so a healthy lifestyle is a better option to reduce blood pressure than to have a need of medication.
Here are useful tips that can help to lower your blood pressure:
Loose extra weight and keep a check on waistline-Being overweight can also cause disrupted breathing while you sleep (sleep apnea) which further raises your blood pressure. Losing 10 pounds (4.5 kg) can help to reduce blood pressure. Besides shedding pounds keep an eye on your waistline. In general-
- Men at risk if waist measurement greater than 40 inches.
- Women at risk if waist measurement greater than 35 inches.
Regular Physical Work
Regular physical activity at least 30 minutes 6 days of week can lower your blood pressure by 4-9mm Hg .The best type of exercises are walking , jogging , cycling , swimming and dancing.
Eat a healthy diet
Eating a diet that is rich in whole grains, fruits ,vegetables and low fat dairy product can lower your blood pressure by 14 mm Hg.Taking low level of sodium or boosting potassium rich diets like fruits and vegetables can control your blood pressure.
Control on consumption of alcohol
Alcohol can be both helpful and harmful for your health. Consuming small amount can lower your blood pressure by 2-4 mm Hg. But drinking more than moderate amount can actually raise blood pressure by several points.
Cut down on intake of Caffeine
Since it is a psychoactive drug that triggers the blood circulation results in high blood pressure , so it should be avoided.
Reduce your Stress
For reducing stress
- Reduce your Expectations
- Avoid last minute changes and plan things early.
- Know your stress triggers.
- Take out time to relax and pursue your hobbies.
Finally a healthy atmosphere at home and your workplace can boost you morally and emotionally reducing risk of such diseases.