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Disease prevention and treatment

Control your blood pressure: Follow these simple guidelines to maintain a healthy heart.

Medication is not the only way to regulate your blood pressure. You can drastically decrease your blood pressure and lessen your risk by adjusting your lifestyle without using drugs. These lifestyle adjustments include:

1. Increase your activity and exercise levels.

Increased aerobic and resistance exercises may considerably reduce blood pressure, especially for men. These include walking, gardening, riding, climbing stairs, playing a team sport, etc.

2. Reduce your weight 

Losing 5 to 10 pounds might lower your blood pressure if you are overweight. Also, you'll reduce your likelihood of developing other medical issues.

3. Limit your consumption of sugar and processed carbs.

You reduce your blood pressure and lose weight by doing this. 

4. Eat dark chocolate

There is evidence that dark chocolate can reduce blood pressure.

5. Minimize stress

There are several effective methods for reducing stress including deep breathing, going for a walk, reading a book, watching a comedy, listening to music, etc.

6. Consume less alcohol 

Even if you're in good health, alcohol may cause your blood pressure to rise. It's crucial to drink sensibly, or better yet, refrain from doing so.

7. Consume more potassium and fewer sodium foods (salt)

Eat more fruits, vegetables, low-fat dairy, whole grains, fish, poultry, legumes, less sugar, and red meat to achieve this.

8. Eat less processed foods

You can consume less salt, sugar, and refined carbs by consuming less processed foods (deli meats, canned soup, pizza, chips, and other processed snacks). By this, you lower your blood pressure.

9. Get enough sleep

Lack of sleep prevents your heart from getting the rest it needs, which may impact your body's capacity to control stress hormones and cause high blood pressure.

10. Stop smoking.

Smoking raises blood pressure because it causes fatty material to accumulate on the walls of our arteries. High blood pressure is less likely if you stop smoking.

11. Consider consuming less caffeine

While it temporarily increases blood pressure, caffeine does so.

If you're sensitive to caffeine, you may wish to drink less coffee or switch to decaffeinated coffee.

12. Consume fermented foods.

Consuming fermented foods, especially supplements produced from fermented milk, was shown to moderately lower blood pressure over a short period of time.

13. Check your blood pressure at home and see your doctor often.

Follow your doctor's instructions to decrease your blood pressure if you have been diagnosed with hypertension. They could suggest medication, dietary or exercise adjustments, supplements, or other types of treatment plans.

Content created and supplied by: FaithLife (via Opera News )


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