High blood pressure is called the silent killer for a reason. It does not show significant symptoms but leads to cardiovascular diseases and stroke, which are the main grounds of death among the masses. High blood pressure, medically known as hypertension, is when the blood pressure crosses 130/80 mm Hg upon measurement. The simple equation for hypertension is; the narrower the blood vessels, the higher the blood pressure. Well, good thing the health experts have got you covered. There are many ways you can save yourself from, or at least prevent, further damage from this fatal nemesis.
Increase Physical Activity
Next time the elevator button tempts you to press it, take the flight of stairs instead. It would be best to incorporate physical activity into your daily life. This may include walking the block instead of driving to the nearest grocery store, going for a stroll in the park, or playing a light sport. You don’t exactly have to run marathons; just a little bit of physical activity each day will do the deed.
Lose the Pounds
Fat truly is the greatest enemy. If you are overweight, you are at a higher risk of various metabolic disorders, including hypertension. The most critical lifestyle modification is to lose weight. According to research, losing one kilogram of body weight can decrease the blood pressure to as much as 1 mm Hg. The troublesome fat around your waist is the known culprit for high blood pressure. Dropping the inches on your abdomen will surely decrease the numbers on your BP monitor.
Get Enough Sleep
Sleeping beauty indeed was a beauty, but she must also have had ideal blood pressure readings. Sleeping for at least 7 to 8 hours is necessary for a healthy lifestyle. The body repairs itself overnight to function correctly. People who suffer from sleep deprivation tend to suffer more from high blood pressure. To overcome this problem, make your room comfortable, light a scented candle, and spray lavender mist on your pillowcase to calm down your nerves. Also, try to nap for an hour during the day to stay well-rested.
Switch to DASH Diet
DASH diet is a set of guidelines on what to eat and what not to eat to control hypertension. It includes cutting back on sodas, baked goods, processed foods and sweetened products. You should eat more fruits and vegetables and whole grains and avoid foods high in saturated fats as they cause narrowing of the vessels.
Cut Back on Sodium
Sodium retains water in the body that is typically seen in the form of bloating. This water retention spikes the blood pressure. According to AHA, the daily recommendation of sodium should be between 1500 mg to 2300 mg per day. So, remove the saltshaker from your dining table and use herbs to add more flavour to your food instead.
Toss Away the Cigarettes
A smoker is at a higher risk of hypertension than a non-smoker. Initially, smoking causes a rise in blood pressure, which comes back to normal after some time. But, an intensive smoker will have elevated blood pressure for a longer time. There is a solid reason why the healthcare industry stresses the weaning of cigarettes. Even passive smoking has the same adverse effects.
Reduce Stress Levels
In our modern society, each individual is under a lot of stress due to fast-paced work ethics and demands. It would help if you did not overlook a relaxation break. Increased stress levels lead to the release of the stress hormone cortisol that is responsible for storing fat. Also, try to take a vacation once a year to get relief from the hectic routine.
Drink Plenty of Water
Our body eliminates all the harmful chemicals and toxins in the form of urine. Drinking a lot of water helps to maintain the pH balance of the body as well. If you want to stay fit and remove excess salts from your body, drink a lot of fluids in the form of water, fresh juices and green tea but avoid caffeine.
If you want to improve the quality of your life, following the tips mentioned above will help you a great deal. Lifestyle changes are challenging, but consistency is vital. Medical professionals clearly say that lifestyle changes are as significant as medications to manage high blood pressure effectively. In addition, regularly monitor your blood pressure by keeping a digital monitor at home. Eating a balanced diet is necessary, and avoid foods high in sodium. Keep track of your dietary intake and always read the labels on food products to rule out hidden sources of sodium. Head over to Excel Labs if you need proper guidance to manage your high blood pressure.
