Changes in your lifestyle can help you lower your blood pressure


While low blood pressure might make you feel fatigued and dizzy, even when blood pressure is dangerously high, hypertension has no such symptoms. As a result, having your blood pressure tested on a regular basis is critical.

Age, race, medical history, and family history are all factors that can influence the link between high blood pressure and heart disease. Here are some things you can do to keep it under control:

1. Get Rid of the Extra Pounds:

Because blood pressure rises in tandem with weight gain, decreasing weight is one of the most efficient ways to manage high blood pressure. Being overweight can lead to sleep apnea, or interrupted breathing while sleeping, which elevates blood pressure even further.

2. Eat a balanced diet

Hypertension, like every other medical disease, is linked to the food we eat in some manner. Dietary Approaches to Stop Hypertension (DASH), which consists of whole grains, fruits, vegetables, and low-fat dairy products, can help you lower your blood pressure by up to 11 mm Hg.

3. Lower your sodium intake

Did you know that lowering your sodium intake can help your heart health? According to a Mayo Clinic analysis, decreasing salt will lower blood pressure by roughly 5 to 6 mm Hg if you have high blood pressure. For different groups of people, salt intake has varying effects on blood pressure. If you have high blood pressure, talk to your doctor about lowering your sodium intake.

4. Exercise on a regular basis

Blood pressure can be lowered by engaging in regular physical activity. It’s critical to maintain consistency because stopping exercise can cause blood pressure to rise again. Regular physical activity can help you lower your blood pressure to safer levels if you have hypertension.

5. Stop smoking and drink in moderation.

When you finish smoking, cigarettes raise your blood pressure for a few minutes. Quitting smoking can help a person maintain a healthy blood pressure level. Quitting smoking lowers your risk of heart disease and improves your overall health. Meanwhile, alcohol has both positive and negative effects on blood pressure. According to a paper published by the National Library of Medicine, alcohol lowers blood pressure for the first 12 hours after ingestion and then raises it.

Cutting down on coffee, minimising stress, eating a protein-rich diet, and getting enough sleep are some other ways to manage your hypertension.