First let’s talk about High blood pressure. What is High blood pressure? High blood pressure is any reading over 140/90 mm Hg, which puts you at higher risk of a heart attack or stroke. Statistically, raised blood pressure is estimated to cause 7.5 million deaths, about 12.8% of the total of all deaths. This accounts for 57 million disability adjusted life years (DALYS) or 3.7% of total DALYS.
1. a few Drop pounds
According to the research work, dropping any extra weight helps keep your blood pressure in check. You can start with just 10 pounds. The more you lose, the lower your blood pressure. Weight loss can also make your blood pressure medication more effective. Losing weight can be particularly effective if your weight is outside of a healthy range. First of all, you have to make up your mind to do this. Losing weight has a lot to do with your mind set. If your mind is not in it, then it’s actually a waste of effort. Talk to your doctor about a target weight and a safe weight-loss plan.
2. ADUST YOUR DIET
A healthy diet is another major key to lowering your blood pressure. Focus on foods that have low cholesterol and saturated fats. Reduce your amount of sugar and salt intake drastically. It is actually recommended that your salt or sodium intake should be no more than 1,500 mg a day. So instead of frying your fish or chicken with salt in your favourite restaurant, prepare the food at home using lime instead. Alcohol should be totally out of your meal plan because it contains high amount of cholesterol which instead of reducing your blood pressure, does the opposite.
3. DO SOME WORK-OUTS
Exercises like walking, light jogging and swimming help a lot in regards to lowering your blood pressure. Working out regularly will intensely help you burn a lot of calories and unwanted fat out of your system, thereby helping you reduce your blood pressure and also drop some pounds in the process.
Very Important: Make sure you take advice from your Doctor on how to go about your training. Allow him to give you a training plan. When doing this exercises, make sure you do them mildly and then gradually increase to a degree that you’re still comfortable with. Don’t push yourself too hard. Try making your training frequent as possible. You could also include these other exercise to your training plan.
Strength training: builds strong muscles that help you burn more calories throughout the day. It’s also good for your joints and bones.
Stretching: makes you more flexible, helps you move better, and helps prevent injury.
4. REDUCE YOUR STRESS
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress. If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:
Make out more time to do what you love and enjoy.
Identify the things that get you stressed out and avoid them.
Practice gratitude towards others.
Watch one or two comedy videos in a day.
5. MONITOR YOUR BLOOD PRESSURE AND SEE YOUR DOCTOR REGULARLY
Last but not the least, make sure you monitor your blood pressure regularly at home. Doing this can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started. Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor only every 6 to 12 months, depending on other conditions you might have. If your blood pressure isn’t well-controlled, your doctor will likely want to see you more frequently.
CONCLUSION
High blood pressure if not properly taken care of, can lead to other further complicated illnesses. So it is very important to take proper care of it at its acute stage. Take your medications seriously, relax more often, do aerobic exercises and make sure you keep a check on your diet.
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