High blood pressure/ Hypertension is undoubtedly a silent killer. It is often symptomless, therefore gets diagnosed much later. High blood pressure sometimes can cause heart diseases and stroke. Our blood pressure is measured in mm of mercury ( mm Hg). The normal blood pressure is around 120/80 mm Hg. Blood pressure that is higher than 130/80 mm Hg is usually considered high. If you are desperately searching for the answer - how to lower blood pressure? Then this article is for you.
1. Exercise
Exercise is a very significant way to reduce high blood pressure. As you exercise, your breathing rate increases over time, which in turn makes your heart stronger. This puts less effort on the heart while pumping your blood and in turn puts less pressure on your arteries and lowers the blood pressure.
Exercise doesn’t always mean performing high-intensity cardio. you can also perform light physical activity like-
• Taking the stairs instead of the lift. • Doing household activity. • Simply taking a stroll down the road. • Playing. • Gardening.
2. Weight Reduction
You need to reduce weight to reduce your blood pressure level. Being overweight can cause irregular breathing while sleep, which gives rise to high blood pressure.
3. Take more potassium and cut down your sodium intake.
Potassium has two benefits- It lowers the concentration of salt in your system and decreases tension in the blood vessels. Although a potassium-rich diet may be harmful to individuals with kidney diseases. Consult your doctor before you fix your diet. Since sodium increases blood pressure levels, therefore, try to cut it out of your diet if possible. Here are some potassium-rich food for you- • Low-fat dairy food such as milk and yogurt • Fruits like bananas, avocados, and oranges. • Green leafy vegetables such as spinach, cabbage, etc.
4. Quit Smoking
Although smoking causes other health hazards too, it is also a reason behind hypertension for some people. It causes an increase in blood pressure by increasing the heart rate. The chemicals in tobacco are very harmful. It causes inflammation in arteries, narrows the arteries, and finally damages them. In today’s time, Lifestyle plays a crucial role in controlling blood pressure. There is no cure but yes there are ways to keep it under control. The question that how to lower blood pressure? is frequently being asked by many but only a handful follows the doctor’s advice.
