Health

5 simple lifestyle changes to manage high blood pressure

Now, anyone who is aware of their health is aware of high blood pressure. As some of you may not know, high blood pressure is basically another name for high blood pressure. Blood pressure is the force that blood exerts on the walls of blood vessels. The force depends on the resistance of the blood vessels and how strong the heart must work. Hypertension is a major risk factor for cardiovascular diseases such as stroke, heart attack, heart failure and aneurysms.

Optimal blood pressure levels are measured below 120/80 mmHg, but measurements above 140/90 mmHg are generally considered high. Controlling blood pressure is very important. Lifestyle management is the standard and first-line treatment for hypertension.

Five lifestyle changes to manage high blood pressure

  1. Kick the bottle.Stub ass: Drinking too much alcohol can raise your blood pressure to unhealthy levels. If you drink more than 3 glasses at a time, your blood pressure will rise temporarily. Repeating regularly can lead to long-term changes. Heavy drinkers who want to lower their blood pressure are advised to slowly reduce their alcohol intake over a week or two to avoid the risk of very high blood pressure. Also, each cigarette you smoke can raise your blood pressure for minutes after you’re done. Stopping this will greatly help normalize your blood pressure. Quitting smoking can reduce the risk of heart disease and improve your overall health.
  2. Relieve stress: When you are in a stressful situation, your body produces a hormonal surge. These hormones temporarily raise blood pressure by accelerating the heartbeat and narrowing blood vessels. However, when your stress is gone, your blood pressure will return to normal. However, frequent and temporary increases in blood pressure can damage blood vessels, heart, and kidneys, as well as long-term high blood pressure. By exercising 3-5 times a week for 30 minutes, you can reduce stress, try yoga and meditation, get a good night’s sleep, and stay happy. If you need help with yoga or meditation, talk to your GOQii Play expert coach.
  3. Reduce sodium intake: Even a small reduction in dietary sodium can improve heart health and, in the case of high blood pressure, lower blood pressure by 5-6 mmHg. In general, limit your sodium intake to 2300 mg or less per day. However, for most adults, a low sodium intake of 1500 mg daily is ideal. 1500mg = less than 1 teaspoon of salt per day. To reduce sodium in your diet, read food labels, choose foods that are low in sodium, and avoid processed and packaged foods such as noodles, soups, chips, and biscuits. Add flavor to your food with herbs and spices. Gradually reduce, your palate will adjust over time.
  4. Other fruits and vegetables: Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and avoiding saturated fats and cholesterol can reduce blood pressure by 11 mmHg in the case of high blood pressure. This diet is known as the DASH (Diet to Stop High Blood Pressure) diet. Fruits and vegetables are the best sources of potassium and help reduce the effects of sodium on blood pressure. Try to eat fruits and salads every day. Choosing a vegetable and fruit smoothie is a wise approach. Also, try adding a beat root to your smoothie. It is known to lower blood pressure. People with blood sugar problems should consult their doctor before eating beetroot.
  5. Regular exercise: By making exercise a habit, you can lower your blood pressure. You don’t have to go to the gym, but you’re breathing hard, and you’re just trying to get your heart rate a little faster, such as active walking, jogging, swimming, and cycling. Do moderate activities for at least 30 minutes a day, 5 days a week. This is a great way to reduce stress and improve energy levels. Talk to your doctor or coach about when and how to start physical activity when high blood pressure is detected.

We hope that these lifestyle changes will help you manage and control high blood pressure! Share your thoughts in the comments below! Check out Healthy Reads for more information on living a healthier lifestyle, or subscribe to personalized coaching here and ask your GOQii coach: https: //goqiiapp.page.link/bsr

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