Nowadays, most people are suffering from high blood pressure problems, and it is due to a sedentary lifestyle. When a person is suffering from hypertension or high blood pressure, then blood starts pushing artery walls with high force.
This leads to high pressure, and it can lead to damage to the arteries. The people who are suffering from hypertension are at high risk of heart problems and kidney failure.
There are two methods to deal with the hypertension problem: a good lifestyle and prescribe medicines. Hypertension management is 70% dependant on our lifestyle and 30% based on medication.
The changes in lifestyle directly indicate that you have to adopt good habits. An active lifestyle and good changes in life can help in managing your blood pressure. In simple terms, these changes in life can significantly lower the blood pressure level. Here, in this article, we are going to discuss six proven lifestyle changes that can reduce your blood pressure level:
- Maintain Ideal Body Weight
Obesity can aggravate your high blood pressure problem. Increased weight increases the probability of developing hypertension problems. Nowadays, more than half of the population is suffering from a high blood pressure problem.
The best way to deal with obesity is by doing regular workouts and keep a check on your diet. According to the doctor, a loss of 2.2 pounds weight can result in a reduction in your blood pressure level by one mm-Hg. You should never skip your regular exercise.
During summer, it is difficult to go out for regular exercise due to hot & humid weather. Therefore, you should install air conditioning Sydney at home and continue the workout routine.
- Increase in Potassium Consumption
You should add high potassium food items in your diet. If you eat fast food or potatoes, then your body is not getting enough amount of potassium. Therefore it leads to high blood pressure. It is recommended that you should consume 3,000 to 3,500 mg of potassium regularly.
You should add banana, tomatoes, and seasonal vegetables in your regular diet. But, you should not consume too much potassium if you are suffering from kidney problems. You should consult a doctor before increasing potassium intake.
- Follow The DASH diet
DASH is an abbreviation for Dietary Approaches to Stop Hypertension (DASH). This diet plan is specially created to reduce the blood pressure level. This diet plan most emphasize on seasonal fruits and vegetables, low-fat diet, and increased consumption of whole-grain products.
The DASH diet plan is rich in potassium and reduces sodium levels. According to the researchers, good changes die is very important to control hypertension. If you start following the DASH diet plan, then you will observe that your systolic pressure will fall to 11mmHg.
- Reduce Salt Consumption
If you reduce salt consumption, then it will significantly reduce the blood pressure level. According to the study, a low intake of sodium has similar effects as taking two blood pressure medicines.
On average, every person consumes 3,500 mg of salt every day. But, ideally, we should consume salt below 2,300 mg. Therefore, we should reduce salt consumption by 1,000 mg per day.
Most packed items contain a huge amount of sodium. Therefore, it is difficult to reduce salt intake unless you start preparing a meal at home. You should stop eating processed food as much as possible. If you are suffering from hypertension and you limit the consumption of sodium by 1,500 mg per day, then your blood pressure will fall doum by 5mmHg.
- Reduce Alcohol Consumption
It is important to reduce alcoholic beverages to maintain ideal blood pressure level. You should not consume more than one drink a day. Alcohol consumption immediately raises the blood pressure level and leads to various heart problems as well. If you reduce your regular alcohol consumption, then it will lead to a drop in blood pressure level by four mmHg.
- Take Sound Sleep
When people are suffering from high blood pressure, then it is very important to take sound sleep every night. Otherwise, their blood pressure will rise and create more problems. You should create a good sleeping routine. Most people experience trouble sleeping during the summer season.
The best way to deal with this problem is to install ducted air conditioning Sydney at home. It will maintain an ideal sleeping temperature in your house. You can sleep well the whole night without any problem.
- Do Physical Activities
It is very important to stay active so that your blood pressure level can be controlled. You should start doing aerobic exercise to keep your heart healthy. When we do aerobic exercise, then blood exerts pressure on blood vessels, and they start expanding and contracting.
It helps to keep them flexible. Doing aerobic exercise regularly also leads to increased blood flow and the formation of new blood vessels. If you do aerobic exercise for half an hour regularly, then it will lead to decreasing your blood pressure by 5 to 8 mmHg.