1. Move your body
Staying active is a very important part to enjoy a healthy life.
Regular physical activity not only lowers blood pressure but also boosts mood, strength and balance. It also reduces the risk of diabetes and other types of heart disease.
If you haven't exercised in a while, talk to your doctor about a safe exercise routine. Start slow and gradually increase the pace and frequency of your workouts.
Not a fan of the gym? Get out and exercise. Whether you're hiking, jogging, or swimming, you'll reap the benefits. The most important thing is to move!
A reliable source, the American Heart Association (AHA), also recommends incorporating muscle-strengthening activities at least two days a week. You can try lifting weights, doing push-ups, and other exercises that help build lean muscle mass.
2. Practice the DASH Diet
Following the antihypertensive diet (DASH) can lower systolic blood pressure by up to 11 mm Hg. The DASH diet consists of:
It can also help limit desserts and sugary drinks like sodas and juices.
3. Salt restriction
Reducing sodium intake is very important for lowering blood pressure.
For some people, eating too much salt causes the body to retain water. This leads to a quick increase in blood pressure.
The AHA recommends limiting sodium intake to 1,500 milligrams (mg) and 2,300 mg per day.
To reduce sodium in your diet, try flavouring your foods with herbs and spices instead of salt. Processed foods also have a tendency to be high in sodium. Always go through the food labels and select low-sodium options whenever possible.
4. Maintain a moderate weight
Weight and blood pressure are proportional. Losing as little as 5 to 10 pounds can lower blood pressure in overweight or obese people. In addition to achieving and maintaining a moderate weight, paying attention to your waist size is also important for controlling blood pressure. and in the long run, can lead to serious health problems such as high blood pressure.
In general, men should keep their waist measurement below 40 inches, while women should aim for below 35 inches.
4. If you smoke, consider quitting
Every time you smoke, your blood pressure rises temporarily for a few minutes after you quit. Regular smoking can leave your blood pressure elevated for a long time.
People with high blood pressure who smoke are at increased risk of developing dangerously high blood pressure, heart attacks, and strokes. Secondhand smoke can also increase the risk of high blood pressure and heart disease. Apart from many other health benefits, quitting smoking helps bring blood pressure back to normal.
To manage your blood pressure level and maintain it at a healthy count visit Texas Specialty Clinics. Our professional doctors are well-trained and experienced in maintaining blood pressure levels. Call us now and evaluate your high blood pressure condition with our specialists.