WEIGHT LOSS:
Blood pressure increases as weight increases. Being overweight also can cause disrupted breathing while you sleep, which further increases your blood pressure and risk of hypertension. Hypertension, when coupled with obesity, is dangerous to long-term health. Obesity can cause poor circulation, stress on joints and bone structure, and stress to the heart. Weight loss can also make your blood pressure medication more effective.
HEALTHY DIETARY HABITS
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure. The effect of this is better felt when there is reduced intake of cholesterol and saturated fats. It is very essential to cultivate a healthy eating habit when managing blood pressure. It is important to boost your potassium levels because potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables. Even a small reduction in the sodium in your diet can reduce blood pressure greatly. Sodium is commonly ingested as table salt and it is advisable to stop eating processed foods as they contain high levels of sodium. Dark chocolate varieties have also been discovered to contain substances that make blood vessels more elastic and increase the chances of low blood pressure.
REDUCE YOUR ALCOHOL INTAKE, STOP SMOKING
Although, moderate alcohol intake could potentially lower your blood pressure, it could however increase your blood pressure if taken in excess and has the ability to reduce the potency of blood pressure medications.
Each time you smoke a cigarette, your blood pressure increases drastically.
EXERCISE
Exercising regularly could help reduce your blood pressure. Activities like jogging, running, cycling or swimming are very effective in this regard. It also helps reduce the risk of Hypertension. Carrying out rigorous workout schedule for about 30 minutes for about 5 days a week could really help reduce high blood pressure.
REDUCE STRESS
Slow breathing and meditative practices, yoga, decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Working excessively at the office could also increase your stress levels. It should also be stated that listening to gentle music eg Classical music, soft jazz etc can help you get low blood pressure
COFFEE AND TEA
It is advisable to stop taking coffee, if you can. But if you must, it is best to switch to decaf coffee. Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress. However, some brands of herbal tea, especially of the hibiscus variety are known to reduce Blood Pressure. The elements in hibiscus are probably responsible for the large reduction in high blood pressure.
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