Simple Ways To Control Blood Pressure

We should assimilate many unwanted changes in the process of forwarding step with running life, Which has a direct impact on our lifestyle. As a result, the changed lifestyle has given us many physical ailments as gifts. One of them is High BP. The consequences of which are extremely fatal. The way to avoid this is to change the routine. So that you can protect yourself from this very common problem. Believe you can control your high blood pressure by changing the dosage. For this, you have to include whole grains, fruits, vegetables, low fat dairy products etc. in your diet. Place such food items in your plate which are less fat and less cholesterol.

# Control weight

Your increased weight can put you in a lot of trouble. So, control the weight. A few kg reduction in your weight can be helpful in controlling your blood pressure. It is also important to pay attention to the growing waist. The weight of the middle part of the body affects your blood pressure. It is better for women to not exceed 35 inches and men 40 inches. Make 150 minutes of exercise a week. Aerobic exercise would be a better option. These exercises improve your lungs and heart
# Keep sodium low

Nothing at all is good. Sodium can increase it in cases of blood pressure. More than 1500 mg of sodium per day can harm you. Therefore, reduce salt intake. To keep sodium under control, you need to reduce salt as well as package food.

# Increase potassium in dosage

Do you know that if you do not take enough potassium in your diet, you may suffer from high blood pressure. Try to include 3 to 35 hundred milligrams of potassium in your diet every day. Now the question arises how to guess it? An average banana contains 420 mg of potassium. A roasted potato gives you about 900 milligrams of potassium. Along with this, there is abundant potassium in spinach, beans, tomatoes, oranges, curd, sweet potato etc.

# Determine caffeine levels

If you regularly take coffee, soda and caffeine in some way, it does not cause high blood pressure. But when you consume caffeine, then your BP increases. In such a situation, it is better that you discuss with the doctor about its exact quantity once.

# Exercise regularly

Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

# Eat a healthy 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.

# Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 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 moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

# Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.