How to control hypertension?

April 21 2018 at 12:34 PM by Admin

Blood pressure and risk of heart disease can be controlled by making these lifestyle changes.

In treating your high blood pressure lifestyle plays an important role. If you control your blood pressure with a healthy lifestyle, you might reduce the need for medication.

Follow these tips:

1. Lose extra pounds and watch your waistline

When your weight increases Blood Pressure also increase. For controlling blood pressure you need to lose your weight if you're overweight. Carrying too much weight around your waist can put you at higher risk of high blood pressure.

2. Exercise regularly

Regular physical exercise about 30 minutes per day can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. If you have elevated blood pressure, exercise can help you to reduce hypertension. If you already have hypertension, regular physical exercise can bring your blood pressure to normal levels.

3. Eat a healthy diet

Follow the Dietary Approaches to Stop Hypertension (DASH) diet which is rich in whole grains, fruits, vegetables and low-fat dairy products

You need to

  • Keep a food diary
  • Consider boosting potassium. .
  • Be a smart shopper

4. Reduce sodium in your diet

Even a small decrease in the sodium in your food can develop your heart and reduce blood pressure by about 5 to 6 mm Hg.

To decrease sodium in your diet, follow these tips:

  • Read food labels of the foods and beverages you normally buy.
  • Eat fewer processed foods
  • Don't add salt. Use herbs or spices to add flavor to your food.