how to control blood pressure
Blood pressure normal: is the force with which blood is pumped from the heart to the arteries. With a normal blood pressure reading below 120/80 mmHg, is it possible to control your blood pressure without medication? Yes, a healthy lifestyle is an important part of controlling high blood pressure. In addition to helping prevent high blood pressure and then.
It also reduces drug dependence. If you have been diagnosed with high blood pressure or are concerned about risk factors Remember that high blood pressure is manageable. You can safely control your blood pressure by making the lifestyle changes listed below.
1. Check your body mass index (BMI)
Your BMI is a measure of your health. As long as you’re between 18 and 25, you’re fine and your heart weighs less because your blood pressure is under control. carrying excess weight and increases the burden or pressure on all parts of your body, including your heart.
2. Start physical activity
If you live a sedentary life You are at high risk of developing high blood pressure. Make sure you exercise, exercise, or walk for at least 20 to 30 minutes most days. You can tell the difference in your blood pressure levels within a few weeks of exercising.
If you have pre-hypertension Regular exercise or physical activity can help prevent the development of high blood pressure. If you have health problems Consult your doctor before beginning an exercise program. as you may need to limit your exercise.
3. Lose weight
Weight loss is helpful when you lose weight. Your blood pressure will also drop. If you carry excess weight around your waist You are at increased risk of developing high blood pressure.
Therefore, in addition to losing weight You also need to take care of your waistline. and if you are a man Keep your waist circumference less than 36 cm, and if you are a woman, no more than 32 cm.
4. Choose nutritious food
What you actually eat is important to your blood pressure and heart health. Eat low-fat dairy products, fruits, vegetables and whole grains. And avoiding foods high in fat and cholesterol can help lower blood pressure. avoid eating junk food Foods that are high in salt, sodium and fat if you want to eat out. and eat foods high in potassium, such as fruits, vegetables, and coconut water.
Potassium is good for the heart because it reduces the effects of sodium on blood pressure. Limit your sodium intake to about 6 grams per day. Packaged foods contain sodium.
Therefore, control the amount of sodium you use in each dose. Also, maintain the amount of sodium you consume every day. This will help you decide which foods to eat and which foods to avoid. Avoid salt and use herbs and spices to flavor your meals at home.
5. Avoid Alcohol
Although moderate alcohol consumption is good for your health. But alcohol has more harm than benefit. Excessive alcohol consumption of more than two drinks per day for men and more than one drink for women can be harmful.
Alcohol raises blood pressure by several points. Alcohol, in addition to increasing blood pressure. It also reduces the effectiveness of antihypertensive drugs.
if you drink a lot Drinking should only be stopped under the supervision of a health care practitioner. This will guide you to gradually reduce the dosage.
you can slow down can reduce or prevent high blood pressure and make your blood pressure medication more effective. You can reduce your risk of stroke, heart attack, peripheral artery disease, heart failure, and kidney disease.
The next step: Start taking action today and make a lifelong commitment. If you love yourself and your loved ones Take immediate action by following the information provided in this article. Try to avoid and maintain good activities. To take care of your health in a hygienic way.