Ambulance
Patients with high blood pressure often wonder if medication is the only way to reduce the numbers. But studies prove lifestyle changes can be crucial in curing high blood pressure. Following a healthy lifestyle regularly helps control blood pressure, thus reducing the intake of medications.
This blog helps us understand some practical ways to lower high blood pressure and maintain it.
Regular exercise and keeping yourself active can help patients lower their blood pressure. Regular physical activity helps bring blood pressure levels down safely and maintains it; thus, it is vital for patients with hypertension.
Some examples of exercise that can be practiced every day quickly to lower blood pressure levels include jogging, walking, cycling, dancing, or swimming. Patients can also go for interval training as a high-intensity workout. This type of interval training includes alternating short bursts of intense physical activity with equal periods of lighter activity.
Strength training is also a perfect option to reduce blood pressure. Try to add strength training exercises at least twice a week. Talk to your doctor before going for an exercise program.
Rising blood pressure often results in weight gain. Excessive weight can also cause disrupted breathing problems while you sleep, raising your blood pressure.
Making specific lifestyle changes to lose those extra pounds is one of the most powerful ways to control blood pressure. Even a modest amount of weight loss for overweight or patients with obesity can help reduce blood pressure. With every kilogram of weight you lose, blood pressure levels might decrease by 1 millimeter of mercury (mm Hg).
Eat meals rich in fruits, whole grains, low-fat dairy products, and vegetables. Avoid saturated fat and cholesterol-rich foods to lower high blood pressure levels. Examples of healthy diet plans that should be followed to control blood pressure are-
Potassium in your daily diet can lower the effects of sodium (salt) on blood pressure. Fruits and vegetables are rich in potassium rather than food supplements. Try to include 3,500 to 5,000 mg of potassium in your food daily. This will lower blood pressure from 4 to 5 mm Hg. Ask doctor at GS Hospital about the quantity of potassium you should have.
Consuming excessive salt can rapidly increase your blood pressure. Even a slight reduction of salt (sodium) from your daily diet can significantly improve your heart's health, reducing high blood pressure by 5 to 6 mm Hg.
The ill effects of sodium intake on blood pressure may vary from person to person. Patients with high blood pressure should limit their daily sodium intake to 2,300 mg or fewer. However, consuming 1,500 mg or less of salt (sodium) is ideal for adults.
So how to reduce sodium in your diet?
Smoking is toxic to your overall health and increases blood pressure. Studies conducted by some of the Best Heart Hospital in Uttar Pradesh prove that quitting smoking can lower blood pressure and reduce the risk of a heart attack.
Excessive alcohol consumption can be harmful; thus, limit it to less than one drink daily for women and two for men. This can help lower blood pressure levels by about 4 mm Hg. Studies show that one drink equals 12 ounces of beer and 5 ounces of wine.
Excessive alcohol drinking can increase blood pressure and reduce medication effectiveness.
Long-term emotional stress contributes to high blood pressure. More research must be done to comprehend the effects of stress reduction techniques and their effectiveness in reducing blood pressure.
However, the Best Hospital in Delhi NCR proves that what causes stress is determined by work, finances or illness, and family. They suggest the below-mentioned ways to reduce stress:
Poor sleep quality or sleeping less than six hours can contribute to hypertension. Several issues can affect sleep quality, including restless leg syndrome, sleep apnea, and general sleeplessness (insomnia).
Talk to your doctor at GS Super Speciality Hospital if you often have trouble sleeping. Find and treat the cause to help improve sleep. However, if you don't have the above syndromes, follow these easy-to-do tips for restful sleep.
Home blood pressure monitoring machines can help you keep track of your blood pressure. It can ensure that your lifestyle changes and medications are working.
You can go for home blood pressure monitors widely available. Do talk to your doctor about this before you get started with home monitoring.
The Best Hospital in Hapur advises that regular visits with your doctor are also a practical key to controlling blood pressure. If your blood pressure is well maintained, ask the doctor how often you need to check it.
Support of your relatives, family, and friends is also essential for good health. They will help you promote your daily diet plans and drive you to exercise to lower your blood pressure.
If you need support beyond family and friends, join a social support group to connect with people who will emotionally or morally boost you to cope with your condition.