The following are some of the lifestyle changes on how to lower your blood pressure levels.
Lose weight: As body weight increases, chances of developing high pressure of blood are almost inevitable. One may experience breathing difficulties due to being overweight. Consequently, your pressure of blood can rise. One of the most effective changes in lifestyle is shedding off some weight through exercise and eating a healthy diet. Engaging in physical activity for at least 30 minutes every day of the week is regular exercise that may go a long way in helping lose weight hence lowering your pressure of blood. If you stop exercising. Jogging, dancing, running and swimming are some of the best exercises to engage in.
High blood pressure levels can be lowered by 14mm Hg through healthy eating. It is recommended that one takes whole grain foods, vegetables, fruits and dairy products that are low in fat.
Reduce sodium levels in the diet: Generally, one needs to limit sodium levels to 2, 300 mg in a day. Those diagnosed with high pressure of blood should take 1500 mg or less of sodium. Reading food labels and eating fewer processed foods may help one achieve this.
Limit intake of alcohol: Excessive consumption of alcohol raises your blood pressure levels. Taking small amounts of alcohol may lower the blood pressure by 2-4 mm Hg.
Quit Smoking: Your pressure of blood is increased by every cigarette you smoke. For a hypertensive smoker, quitting smoking is a sure way on how to lower your blood pressure. The life expectancy of people who quit smoking despite their age is considerably high.
Cut on caffeine: Even though consumption of caffeine is debatable, if taken, the levels of blood-pressure may increase by as much as 10 mm Hg for those who don't consume caffeine regularly. This is however different for coffee drinkers that are habitual.
Avoid stress: Chronic stress greatly contributes to high blood pressure. Reacting to stress through consumption of alcohol, unhealthy foods and smoking can result to occasional stress eventually leading to high pressure of blood. Some of the ways of eliminating stress include changing expectations, thinking and solving problems within your control, acknowledging triggers of stress, practicing gratitude and generally relaxing.
Conclusion: When you know how to lower your pressure of blood, the possibility of developing health complications will not arise. Keep monitoring your pressure of blood at home and make changes to your lifestyle. Make regular visits to your doctor till the blood pressure levels get controlled. Through support from family and friends, your health will greatly improve.
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