High blood pressure has become a major problem all over the world.
It is the condition when the blood moves more forcefully through the arteries. This increases the pressure on the delicate tissues in the arteries and damages the blood vessels.
This major health problem also increases the chances of heart attack and stroke. So, it is important to take step at the right time before it puts your life in danger.
Here are some tips that can help you lower high blood pressure.
Have a look!
Walk and Exercise Regularly :
Regular Exercise is one of the best ways that you can do lower the high blood pressure. This healthy approach can help make your heart stronger and more efficient to pumping blood. Exercise of at least 1 hour a day such as waling or running can help a lot to lower blood pressure and improve your heart health.
As we know high blood pressure can also lead to heart diseases, it is important to exercise so that you can stay happy and healthy.
Reduce the Intake of Alcohol :
High intake of alcohol is also one of the main reasons for the high blood pressure. Besides this, it has also been found that 16% of high blood pressure cases are due to alcohol intake. In the US, one drink for women and two for men is considered as moderate consumption of alcohol.
If you take more than this quantity, you should immediately reduce the amount.
Remember, drinking alcohol in any quantity is highly harmful to your health so, eliminating this bad health will be a better idea for a healthy life.
Decrease the Stress Level in Your Life :
No doubt stress, worries, and fear are somehow part of life. But, higher stress level can be another reason for the high blood pressure. When you are stressed, your body is in a constant fight-or-fight state and this can result in faster heart rate and constricted blood vessels.
Moreover, some people who find themselves in stress feel more likely to drink alcohol and eat unhealthy food. So, it is vital to relax the mind so that major health issues associated with your anxiety could be prevented at the right time.
Some tips to keep mind calm are :
- Listen to Music
- Reduce the pressure of office work
- Make friends and enjoy life fully
- Mediate daily
- Go for a walk daily
Say No to Smoking :
Like alcohol, smoking is also main reason for the high blood pressure. Most of the people don’t know every puff of cigarette smoke leads to slight and temporary increase in blood pressure. The chemicals in tobacco are injurious to your health and further increase the risk of heart diseases.
Although studies have not found a certain link between high blood pressure and smoking, it is clear that both increase the risk of heart issues.
Have Food Enriched with Potassium :
Potassium is an important mineral for the people of all age groups. To get a better balance of potassium, it is necessary to focus on healthy and fresh food items rather than processed and packed food.
Here are some foods that you must include in your diet for increasing the potassium intake:
- Vegetables, especially leafy greens, potatoes, tomatoes, and sweet potatoes
- Fruit, including melons, avocados, bananas, oranges and apricots
- Dairy, such as milk and yogurt
- Fish
- Nuts and seeds
- Beans
Try Deep Breathing and Meditation :
Both meditation and deep breathing are considered as the best remedies to lower the blood pressure. Both the methods are helpful to slow down the heart rate and lower blood pressure. Besides taking healthy diet and exercise, practicing these two major techniques are also necessary to lower the high blood pressure.
The patients of high blood pressure must meditate for 20-30 minutes per day.
By following these helpful techniques you can lower the high blood pressure level and danger of heart diseases and stroke.
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