Some lifestyle changes can result in getting your blood pressure low. So if your doctor has diagnosed you with high blood pressure, he or she may recommend that you take up some new, healthy habits to help get it under control.
Most of these lifestyle changes can also help prevent high blood pressure if you don't have it.
1. Eat Balanced diet: People who consume healthy diet can prevent high blood pressure or lower blood pressure if they already have hypertension.
Aim for a diet rich in fruits, vegetables, low-fat dairy products, whole grains, nuts and seeds, and lean protein foods such as skinless poultry and fish. It should also be low in saturated fat, total fat, cholesterol, and added sugars, and skip trans fats altogether.
2. Reduce your salt intake: Limiting the amount of salt in your diet can also help control high blood pressure. The lower your salt intake, the better it is for your blood pressure.
A study showed that people who consumed less salt or no salt in a day experienced the most significant reductions in blood pressure. Remember to count the salt in packaged foods as well as any table salt you use when calculating how much you're eating.
3. Exercise regularly: An active lifestyle is one of the best ways to prevent or control high blood pressure. In addition to its effects on hypertension, regular exercise can also help you maintain a healthy weight and reduce stress.
As long as your doctor says that exercise is safe for you, aim to get at least 30 minutes of moderate aerobic activity at least 3 days in a week, and incorporate flexibility and strengthening exercises into your weekly routine.
4. Maintain a healthy weight: If you’re overweight, losing as some pounds can lower high blood pressure.
Having extra weight not only increases your risk of high blood pressure, it also makes you more likely to develop cholesterol problems and diabetes, which are two more risk factors for heart disease. Talk with your doctor about your weight. If you are overweight, he or she can recommend a safe weight loss activity for you.
5. Find time to relax yourself: Taking time out to unwind each day may help you control your high blood pressure.
Find some relaxation techniques that you enjoy and practice them regularly.
Examples of relaxation practices include meditating in a peaceful place for 15 to 20 minutes, taking a chill at a quiet park, and engaging in soothing physical activities such as yoga.
Content created and supplied by: MatronJcares (via Opera News )
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