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10 ways to lower your High Blood Pressure and keep it normal.

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10 ways to lower your High Blood Pressure

 Blood pressure is the amount of force exerted on the walls of the arteries as blood flows through them. A High Blood Pressure(HBP) is also known as hypertension. High blood pressure is a risk factor for more than heart disease.
High blood pressure (hypertension) can quietly damage your body for years before symptoms develop. If left uncontrolled, you may wind up with a disability, a poor quality of life or even a fatal heart attack. Roughly half the people with untreated hypertension die of heart disease related to poor blood flow (ischemic heart disease) and another third die of stroke. Due to how common it is in our society and the goal is to stay healthy we have come up with these 10 lifestyle changes you can make to lower your blood pressure and keep it normal.
 high blood pressure
 1. Losing some extra weights.
Blood pressure often goes higher when there is an increase in weight. Being overweight also can cause disrupted breathing while you are sleeping (sleeping apnea), which further make your blood pressure to rise.
Weight loss is one of the best lifestyle changes for a blood pressure patients to control it effectively. Losing even a small amount of weight no matter how small, if you’re overweight, can as well help in reducing your blood pressure. In addition, you may likely reduce your blood pressure by up to 1 mm Hg with each kilogram about 2.2 pounds of the weight you lose.
Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. Check our best weight loss exercise tips
Men are seen to be at a higher risk if their waist measurement is greater than 40 inches (102 centimeters). And women too are at risk if their waist measures higher than 35 inches (89 centimeters).
Though these numbers vary among ethnic groups. You can ask your doctor about a healthy waist measurement that will be suitable for you.
2. Regular exercise
A regular physical activity such as early morning long walk for about 20 minutes a day, or about 30 minutes most days of the week can lower your blood pressure by up to 5 to 8 mm Hg if you have a high blood pressure. It’s important to be stick to this because if you stop exercising, your blood pressure can still rise again after some time.
This kind of exercise can help you avoid developing hypertension. If you already have hypertension, a regular physical activity can bring your blood pressure down to safer a level.
Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling or swimming. At your leisure, you can as well try a long-term training, which may include alternating short bursts of relative activity with subsequent recovery times of lighter activity. Strength training also can help reduce blood pressure. Try to involve in a strength training exercises at least two days a week or more than depending on your body. Talk to your doctor about developing an exercise program.
3. Try to balance your diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:
Keep a food diary. Writing down some of the things you eat, even for a whole week, can through more light on your true eating habits. Try to monitor what you eat, how much food you eat, when you eat and why you eat most times.
 Consider boosting potassium intake as well. Potassium can decrease the effects of sodium on blood pressure. Fruits and vegetables are rich in potassium, rather than supplements. Discuss with your doctor about the potassium level that’s okay for you.
high blood pressure
4. Reduce sodium in your diet
A small reduction of sodium in your diet can improve the functionality of your hearth and reduce blood pressure by up to 5 to 6 mm Hg if you have high blood pressure.
The effect of sodium intake on blood pressure varies in people. In general, try to limit the intake of sodium to 2,300mg a day or less. However, a lower sodium intake 1,500mg or even less is ideal for most adults.
To decrease sodium in your diet, consider these tips:
Read food labels. If possible, choose the foods and beverages you normally buy with low sodium. Eat fewer processed foods like “Can” foods. Most sodium is added during processing as only a few occur naturally in foods. Don’t add salt to an already prepared meal. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add more flavor to your food. But if you don’t feel you can comfortably reduce the sodium in your diet suddenly, then you have to cut back gradually. Every other thing will be achieved in a time.
5. Avoid much intake of alcohol.
Alcohol can be both good and bad for your health and can contribute to a High Blood Pressure if taken excessively . Drinking alcohol only in a good moderation is advisable, generally one drink a day for women, and maybe two a day for men, you can lower your blood pressure by about 4 mm Hg. One drink is equivalent to 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
But that protective effect is lost if you drink too much alcohol.
Drinking more than recommended can actually raise blood pressure by several points. It can also bring down the effectiveness of blood pressure medications you are taking.
6. Quit smoking
Each cigarette you smoke increases your blood pressure often after you finish taking it. You need to avoid smoking so that your blood pressure can return to it’s normal. Quitting smoking can reduce your risk of heart disease and improve your heart function. People who quit smoking or does not smoke at all may live longer than people who keep smoking.
high blood pressure
7. Cut back on caffeine
The role caffeine plays in your blood pressure is still uncertain. Caffeine can raise blood pressure up to 10 mm Hg in people who barely consume it. But people who drink much of coffee regularly may experience little or no effect on their blood pressure.
Although the long-term effects of caffeine on blood pressure is not really ascertained, and its possible blood pressure may still increase slightly.
To see if caffeine has an effect on your blood pressure, consider checking your pressure within few minutes of drinking a caffeinated beverage. If your blood pressure increases are up to 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure as well.
8. Don’t over stress
Chronic stress may contribute to a High Blood Pressure. Though more research is needed to determine the effects of chronic stress on this. Occasional stress such as other minor activities can also contribute to high blood pressure also unhealthy food, drinking alcohol or smoking.
Take some of your time to figure out those things you think that causes you to feel stressed, such as work, family, finances or illness. Once you understand these things that make you feel stressed, try to put a stop to it to reduce it.
If you can’t avoid all of your stressors, you can at least cope with them in a healthier way.
To cope with it, try to:
  • Change your expectations. Like for instance, trying to plan your day and focus on the priorities of your day. Avoid trying to do too much and learn to say no to certain things. Understand that there are certain things you can no longer change or control, but you can focus on your approach to them.


  •  Only focus on issues you can control and solve. If you have an issue at your working place, try talking to your director or a higher ranked officer. If you are having a home issue with your spouse, domestic violence or anything of equivalent, take steps to resolve it on time and get counseling if needed.


  •  Avoid stress triggers. Try to avoid triggers when you can. For example, if you notice that a rush-hour traffic on the way to work causes stress to you, try leaving as early as possible in the morning, or take public transportation instead if it can be of help and avoid people who cause you stress.


  •  Try to engage on the things that make you happy. Take out time each day to relax and breathe deeply. Make time and try to engage yourself in enjoyable activities or hobbies in your schedule, such as taking a walk, sports or beach walk with a loved one.


  •  The manner of gratitude. A good manner of attitude towards people around you can help reduce your stress.High Blood Pressure
9. Monitor your blood pressure and see your doctor often. 
Home monitoring can help you keep tabs on your blood pressure, make sure your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available in wide and without a prescription.  But is advisable to first talk to your doctor about home monitoring before getting started.
A regular visit to your doctor is one of the keys to controlling your blood pressure. If your blood pressure is well monitored, try to check with your doctor about how often you need to keep checking it. Your doctor may suggest checking it on a daily basis. Remember, If you’re making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure in the early two weeks after starting it and a week before your next appointment.
10. Get support
Getting a support from loved ones, family and friends can help improve your health. They may help in encouraging you in taking a good care of yourself, drive you to the doctor’s office sometimes, embark on an exercise program with you to keep your blood pressure normal.
If you find or need support beyond your family and friends, consider joining a support group. This may put and keep you in touch with people who can give you an emotional and or morale boost and who can offer practical tips to cope with your condition.
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  1. Kenneth says


  2. Samara Mezzenga says

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