Hypertension is a common problem today with a large number of the world’s population being diagnosed with high blood pressure. If you are in this category, there is nothing to worry about. The health system today is equipped with medicine and equipment to help you keep the numbers down. However, as an individual, you have a responsibility of taking care of what goes in your mind and body. Your lifestyle could help in keeping your blood pressure at the standard level and you don’t need to break a bank to do so. This article has outlined some simple tips for dropping your blood pressure without depending on the medicine. Check them out.
Watch your Weight
One of the common causes of high blood pressure is obesity or being overweight. As your body weight increases, your blood pressure rises too. Obesity can also lead to breathing problems and this overworks your heart. The best thing to do is losing some weight. Reducing the extra pounds is a great step to lowering the blood pressure. Your doctor might tell you that having too much weight around the waistline could lead to high blood pressure.
Eat Healthy Food
The type of food you eat could either lower or increase the pressure. Therefore, you need to ensure you eat a healthy diet. Eat fruits, low-fat products, and whole grains. Adopting a healthy eating habit is one way of watching your blood pressure. Even if it isn’t easy, you will get used if you are consistent. Eat food that has amino acids like Beta-Alanine to maintain your brain, heart, and overall health. Shop smart by reading labels for the amount of food nutrients in a product.
Exercise
If you have hypertension, physical exercise can help you lower the number. All you need to do is creating an exercise routine and start with a simple workout like aerobics. Do simple exercises like walking, swimming, dancing, and jogging. If you are in good physical condition, you may try intense exercises. Find help when developing the program.
Reduce Sodium Consumption
Salt is a primary contributor to hypertension because of its effect on the pH level. Salt contains sodium and chlorine, both in different percentages. Make sure you reduce your salt consumption. The following are some of the foods you must watch out for the salt intake.
- Soup
- Pizza
- Sandwich
- Bread
- Tacos or burritos
- Cold cut meat
To ensure you don’t take too much salt, do the following.
- Read labels when buying food to see the amount of sodium. If possible, look for food alternatives with low sodium.
- Avoid adding salt to food. Instead, use natural herbs and spices for food flavoring.
- Eat few or unprocessed food.
Reduce Stress
According to research, chronic stress is a major contributor to hypertension. Try reducing stress by using stress management procedures. Avoid anything that triggers stress, set ample time to relax, and don’t keep your expectations too high.
Don’t Smoke and Regulate your Alcohol Intake
Smoking cigarettes increase your blood pressure and the more you smoke, the higher your blood pressure gets. Stop smoking if you are already a smoker and watch your bold level get back to normal. Apart from reducing the blood pressure level, quitting smoking reduces the risk of getting heart disease and improves overall health. While at it, drink alcohol in moderation to avoid raising the pressure.
Final Thoughts
Even with the doctors doing their duty to help keep your blood pressure normal, you have the major responsibility. The above are easy ways of lowering the pressure should you be diagnosed with hypertension. It’s all about how you live.