Hypertension or high blood pressure is also known as “the silent killer” and very rightfully so. High blood pressure is not only the leading cause of death worldwide (about 7.6 million deaths per year) on its own, but it is also the major culprit in other life-threatening conditions, like stroke (54% of the cases) and coronary heart diseases (47% of the cases). (click here for references)
Unfortunately, this deadly condition is very common too. According to a study, 1.39 billion of the worldwide population was suffering from hypertension in 2010, and these numbers are constantly on a rise.
Apart from taking prescribed medications, you can also make lifestyle changes that can keep your blood pressure in check.
We have gathered the best 10 tips on how to lower your blood-sugar control:
A sedentary lifestyle is one of the major risk factors for high blood pressure. People are becoming more and more physically inactive as a result of technological advancements and busy work schedules. Studies show that doing 30 minutes of daily moderate activity, like jogging, running, cycling, swimming, etc., on most days of the week can help lower your blood pressure.
Maintaining healthy eating habits is another effective way to keep your blood pressure under control. DASH (Dietary Approaches to Stop Hypertension) is considered the best diet plan for this purpose. DASH suggests you add more fruits, vegetables, whole grains, and food items rich in calcium, protein, potassium, and magnesium in your diet and avoid processed food, saturated fats, salt, carbohydrates, caffeine, and alcohol.
Maintain a Healthy Weight:
Obesity is another predisposing factor of hypertension. Losing only a few pounds of weight can help your blood pressure to fall considerably and vice versa.
Cut Down Your Salt Intake:
Cutting down your sodium intake helps to maintain a lower level of blood pressure. Avoid using salt while cooking at home. Also, make a habit of reading labels while buying processed food.
Smoking not only causes your blood pressure to rise instantly for a short period of time, but it also causes damage to your blood vessels if continued for a longer period, leading to chronic hypertension.
Manage Your Stress Levels:
It is almost impossible to have a stress free life in this fast and challenging world. But you can try meditation, deep breathing, reading a book, or listening to music, etc., and find what works best for you to relieve daily stresses.
Don’t Compromise Your Sleep:
Having a disturbed sleep schedule can also contribute to high blood pressure (click here for reference). Getting adequate and restful sleep is another way to lower your blood pressure.
Limit Your Caffeine Intake:
Caffeine causes your blood pressure to rise immediately. Even though the role of caffeine on blood pressure is still debatable, it is better to cut down on caffeine if you are sensitive to it.
Reduce Alcohol Intake:
Keep your alcohol intake to a moderate level. The recommended amount is one drink per day for women and two drinks per day for men.
Take Medications as Prescribed:
Once you are diagnosed with hypertension, you might need to take life-long medications to keep your blood pressure in a normal range. Don’t skip or stop your medication without consulting your healthcare practitioner.
The purpose of this article has been quick, basic information about reducing blood pressure.