How To Reduce High Blood Pressure Through Simple Lifestyle

Blood pressure or hypertension as it is fondly called has accounted for the death of many people in recent times. A 2013 report on high blood pressure about United States released by the Center for Disease Control and Prevention, CDC, says that high blood pressure resulted in almost 1,000 deaths everyday. What a very high figure! One thousand deaths everyday in just U.S. This shows that high blood pressure is a silent killer.

One thing I have discovered about high blood pressure over time is that most people that suffer it don't even know they do. This explains why the death cases of the ailment is very high. There has been this common misconception that people with high blood pressure suffer specific symptoms such as nervousness, sweating, difficulty in sleeping, and facial flushing. But the truth of the matter is that high blood pressure is symptomless to most people. The symptoms usually occur when the condition has reached a severe and life threatening stage. 

If you have been diagnosed of hypertension, the following lifestyle we are about to discuss in the article will help you to live independent of medications. 

1. Lose Weight

There is this direct relationship between blood pressure and body weight. Blood pressure often increases as body weight increases. Over weight can obstruct your breathing freely during sleep, this situation can trigger high blood pressure. We can conveniently say that weight loss is the most effective lifestyle changes for controlling high blood pressure. Losing about 4.5 kilograms of weight can help you control high blood pressure.

2. Eat Healthy

Another way to naturally reduce and manager high blood pressure is through healthy diet. Foods that is rich in grain, fruits, vegetables, low fat and cholesterol can help lower your blood pressure. You will need to have a dietary plan and monitor what you eat, when you eat it and how much of it you eat. Consider going for foods with high potassium, this is because potassium lessens the effect of sodium on blood pressure. Foods that are rich in potassium include fruits and vegetables.

3. Watch Your Alcohol Consumption

Alcohol has both positive and negative effects on health  depending on the quantity. Moderate alcohol intake can lower your blood pressure up to 2-4 mm Hg. But excess consumption of alcohol can pose health problems. Drinking more than one drink a day for women and more than two drinks a day for men can raise blood pressure. Note that one drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

4. Exercise Regularly 

Good exercise can be another natural way to lower blood pressure. A regular 30 minutes daily exercise can help manage hypertension. For those that already have hypertension it can lower their blood pressure by 4 to 9 millimeters of mercury. Those that have slightly high blood pressure can use regular exercise to avoid developing full-blown hypertension.

The best type of exercise for lowering high blood pressure include walking, jogging, swimming, dancing or cycling. A regular 30 minutes of such exercises daily can do magic on your blood pressure.

5. Stop Smoking

Quitting smoking can be the very best decision anyone living with high blood pressure can make. Cigarette triggers blood pressure few minutes after you have finish smoking it. If you have hypertension, you will need to avoid smoking completely. People who quit smoking regardless of age, have a significant longer life expectancy.

6. Reduce Your Stress

Stress contributes to increase increase in high blood pressure. The way you react to issues can cause you stress and trigger high blood pressure. Chronic stress is one of the main cause of high blood pressure. You need to identify the situations that cause you to be stressed up and control them. To live a stress-free life or less-stress life, you will need to engage in the following activities. 
Know your stress triggers and avoid them
Learn to relax and do the things that you enjoy the most
Focus on the things you can control while overlooking those things you can't change.
Avoid giving yourself too much expectations. 

7. Cut Back on Caffeine Consumption

Caffeine is generally believed to be increasing blood pressure. It can raise blood pressure as much as 10 mm Hg on people who rarely consume it, but has little to no effect on blood pressure in people who constantly consume it. Although the effect of chronic caffeine ingestion on blood pressure has not been clearly determined, there exist the possibility of slight  increase. 


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