How You Can Lower Blood Pressure

Blood pressure refers to the pressure in the walls of the arteries. It can be slightly higher or lower during the day as you take your time away from rest and go back to work. With the age, your arteries may become stronger. This along with a sedentary lifestyle can help raise your blood pressure. High blood pressure is identical common disease in these days. Today, nearly half of the world's adults are affected by this disease, according to a medical study 1 in 4 control their high blood pressure. Hypertension is the leading cause of death all over the world each year.

How Can I Lower My Blood Pressure

How Can I Lower My Blood Pressure?

This article describe how you can lower blood pressure. Anyone can control their blood pressure through medications or other easy tips. Even if you have high blood pressure, various tips help to control blood pressure and you can take it to stay healthy.

Tips Helpful to Lower Blood Pressure

·         Lose weight

·         Eat potassium but less sodium

·         Left smoking

·         Side Effects of Tobacco Chemicals

·         Reduce salt eating

·         Increase Consumption of Fruits and Vegetables

·         Eating a Healthy Diet

·         Reduce Alcohol Drink

·         Daily Exercise

·         Reduce Anxiety

·         Reducing Caffeine

Lose Weight

It is well known that being overweight can lead to high blood pressure. Maintaining a well-balanced diet can significantly lower your blood pressure. Losing 10% of your body weight can lower your blood pressure. Overweight is also a big risk factor for blood pressure heart disease and diabetes. Talk to your pediatrician to establish achievable weight loss goals. A 10% weight loss can lower your blood pressure to 10-20mmHg.

Eat Potassium but Less Sodium

Increasing your potassium intake and reducing salt can also lower your blood pressure Potassium has a double victory it reduces the effects of salt on the body and relieves tension in the arteries. However, potassium-rich foods can harm people with kidney disease, so talk to your doctor before increasing your potassium intake. It’s easy to eat too much potassium. Most foods are usually high in potassium. Here are a few:

Left Smoking

If you smoke, then stop it. Because Smoking is one of the leading causes of heart disease and stroke. After stopping treatment, your risk of heart disease will decrease within two years. There are many different ways to ease the way down. Check with your GP / Pediatrician to find out what is right for you. It can be difficult, but it's worth it: quitting smoking is good for your overall health. Smoking causes a rapid and temporary increase in blood pressure and an increase in heart rate. In the long run, tobacco chemicals can increase blood pressure, damaging blood vessels, causing inflammation, and constricting arteries. Stomach ulcers cause high blood pressure.

Side Effects of Tobacco Chemicals

If you are a smoker. Tobacco chemicals can damage your arteries the study found that non-smokers were allowed to go to restaurants, bars, and non-smoking workplaces with lower blood pressure than non-smokers in places where there were no rules, smoking affects public places.

Reduce Salt Eating

If everyone cut their salt intake by half a teaspoon 2.4 grams a day, it could prevent about 900 people from dying each year from stroke and heart attack. People that add more salt to their diet, are directly associated with high blood pressure. The sodium in salt affects blood pressure. Remember that people react differently to salt. Some people are salt sensitive, which means that high salt levels increase their blood pressure. Others are not salty. They can get a lot of salt and remove it from the urine without raising blood pressure

Best Tips That Help to Reduce Salt Intake

·         Reduce salt in your meals.

·         Avoid adding salt in food during cooking.

·         Limit tempting foods that often contain a lot of salt.

·         Try dishes that use peppercorns spices, or herbs instead of salt.

·         Sea salt, rock salt, garlic salt, and table salt all contain the same amount of sodium.

Increase Consumption of Fruits and Vegetables

·         Fruits that are helpful bananas, apricots, avocados, and oranges.

·         vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and mea

Eating a Healthy Diet

High blood pressure can be lowered by eating a healthy diet rich in fruits and vegetables. Adults should eat at least 5 fruits and vegetables every day. Buy lots of fruits and vegetables of different colors. Fruits and vegetables have been shown to help prevent diseases such as heart disease and stroke.

Reduce Alcohol Drink

Excessive alcohol drinking is associated with the high blood pressure disease. Alcohol also increases your blood pressure. It can affect the liver, brain, and heart. Many people find that reducing alcohol consumption improves blood pressure.

Daily Exercise

Exercise is one of the most important steps you can take to prevent or control high blood pressure. Exercise also make you fit and helps to reduce the risk of various heart disease. Aim to exercise at least 150 minutes of moderate aerobic activity each week. One way to do this is to walk briskly for 30 minutes, 5 days a week. exercise can lower blood pressure, especially in men as your heart rate and respiratory rate increase, your heart rate will become stronger and you will pump less effort over time. This reduces pressure on the arteries and lowers blood pressure.

Some Exercise Tips

·         Use Stairs Instead of An Elevator

·         First, Get Off the Bus One or Two Stops

·         Walk Instead of Ride

·         Doing Housework

·         Agriculture Activity

·         Go For a Bike Ride

·         Play outdoor Games

Remember, any activity that makes you warm up a little and breathe a little is good.

Reduce Anxiety

Anxiety and stress can increase blood pressure in the short term. This is a natural reaction, and healthy blood vessels can adapt to these changes. However, if your blood pressure rises over a long period due to stress, it can eventually damage the walls of your arteries. Try to find ways to adapt to stress that you can exercise anywhere, a way to "relax" for 5-10 minutes. Exercise can help release chemicals in the brain as a natural stimulator for the body, helping to lower blood pressure, heart rate, and stroke.

Reducing Caffeine

Caffeine raises blood pressure, but the effect is temporary. According to study, the blood pressure of 18 participants increased for 2 hours after drinking 32 ounces of a caffeinated or alcoholic beverage. Blood pressure dropped sharply in participants who drank caffeinated drinks. If you are sensitive to caffeine, you may want to limit your coffee consumption or try coffee with Kiffin. Research on caffeine, including its health properties, has appeared in the news. The choice of a discount depends on many people. An old study found that the effect of caffeine on blood pressure is greater if your blood pressure is high.