Lifestyle changes to lower your blood pressure
If you have been diagnosed with high blood pressure, taking medications to lower your blood pressure might make you worry. Even though these medications must be taken according to the prescription, if you make the correct lifestyle changes, you can control your blood pressure which may help in reducing the medication dose or even stopping the anti-hypertensive medications.
Lifestyle plays a major role in controlling your high blood pressure. Among many healthy habits that you might develop, here are few lifestyle changes to make, to lower your blood pressure and to keep it down.
Blood pressure increases as your body weight increases. Being obese or overweight can disrupt breathing while you sleep. This condition is known as sleep apnea and can further increase your blood pressure. One of the main ways of controlling your blood pressure is by reducing your body weight. Losing as small as 4.5 kilograms can make a visible effect on your blood pressure.
Losing general body weight should not be the only target. You must also focus on losing your abdominal fat. Abdominal fat is the fat around your waist. According to new studies, abdominal fat tissues that are stored around internal organs produce certain hormones that increase blood pressure, increasing the risk of cardiovascular diseases.
Enrolling in physical activities on a regular basis which means exercising for at least 30 can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). But, it is important to do your exercises as a habit because stopping your exercises can raise your blood pressure again. Also, if you have a mild elevation of blood pressure, being physically active can prevent further development of this condition. This will further reduce the risk of heart diseases and stroke.
The best exercises to lower your blood pressure include walking, jogging, swimming, cycling, and dancing. Many trainers believe that strength training can also help reduce blood pressure.
Having a diet that is rich in fruits, vegetables, grains and low-fat dairy products can lower your blood pressure by up to 14 mm Hg. This special way of eating is known as the Dietary Approaches to Stop Hypertension (DASH) diet. Many people who follow this diet testify that they had a significant reduction in blood pressure.
Alcohol can be good and bad according to the amount and frequency it is consumed. In small quantities, it can potentially lower your blood pressure by 2 to 4 mm Hg while in large quantities it can increase your blood pressure.
Moreover, practicing relaxing techniques such as yoga, thai chi and meditation can also be of great benefit as they reduce stress level. While focusing on all these factors, do not forget the importance of sleep on your blood pressure levels.