Lifestyle Diseases

5 lifestyle changes to lower your blood pressure

High blood pressure is known as the ‘silent killer’ as most people do not realise the danger it causes until it’s too late. Commonly referred to as ‘Hypertension’, high blood pressure increases your risk of health problems such as heart disease, stroke and kidney issues, etc.

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You can follow these healthy lifestyle habits which will help prevent high blood pressure and its related health problems.

1. Watch your waistline

Losing weight is the most effective lifestyle change you can make to control your blood pressure. According to recent studies, losing just 5 kgs can help reduce your blood pressure.  Besides losing weight, make it a point to keep an eye on your waistline. Generally, it’s said that men with a waist over 40 inches and women with a waist above 35 inches are at risk.

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2. Eat a balanced diet

Make sure you consume a diet rich in whole grains, fruits, vegetables, low-fat dairy products and low saturated fats and cholesterol to help keep your blood pressure under control. It’s important to understand what and how much you’re eating. Create a meal plan if that works for you. Check out our article on – The Best Breakfast Foods for Those with Hypertension – to get some ideas on the right foods for your first meal of the day.

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3. Exercise regularly

Your body requires regular physical activity – at least 30 minutes a day to prevent high blood pressure. You can choose your preferred activity from swimming, cycling, jogging, dancing, yoga or walking or strength training; they all help.

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4. Cut back on salt

When you consume excess salt, your body tends to retain fluid thus, causing an increase in your blood pressure. By reducing your salt intake, you can help reduce your blood pressure. Make sure you avoid processed foods as they tend to have a high amount of salt.

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5. Curb those bad habits

When consumed in moderation, alcohol isn’t a problem for your body. However, excess drinking can increase your blood pressure as well as reduce the effectiveness of hypertension medication, should you be on any. Studies show that men should try and limit their alcohol consumption to two alcoholic drinks per day, whereas women should limit it to one per day.

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Each time you smoke a cigarette, your blood pressure temporarily increases for a few minutes. If you’re a heavy smoker, your blood pressure will stay high for an extended period of time. Even second-hand smoke can put you at an increased risk for high blood pressure.

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Keeping these 5 simple things in mind could help you live a comfortable life and cut down on hypertension.

Source – Mayoclinic.org