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Health and Fitness: There are a few lifestyle changes that can help you lower your blood pressure and reduce the risks of heart disease.
Most people with high blood pressure will likely wonder if they need to take medicine to lower these numbers. However, in reality, one’s lifestyle is very important and plays a huge role in managing high blood pressure. High blood pressure could either be avoided or minimized as a result of living healthily, therefore reducing the intake of medication, hence keeping it within control.
Here are some of the lifestyle changes that can lower blood pressure and keep it down.
1. Lose extra pounds: Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep, which further raises blood pressure. Weight loss is one of the most potent lifestyle changes in blood pressure control. Just a little weight loss, if you are overweight or obese, will help you lower your blood pressure.
2. Exercise regularly: Regular physical activity can lower blood pressure by some 5 to 8 mm Hg. One must continue regular exercise to prevent blood pressure from shooting up once again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.
3. Eat a healthy diet: Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure.
4.Limit Alcohol and Quit smoking.
5. Reduce salt (sodium) in your diet: Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure.
6. Treat yourself to a good night sleep: Poor sleep quality — less than six hours every night over several weeks time — can lead to high blood pressure. A number of factors can trigger sleep disturbances, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia).
