High blood pressure raises the chances of one having both a heart attack and stroke. It is important to know your numbers because, for high blood pressure, one needs to bring those numbers down. Talk to a pharmacist or doctor about the best ways to lower blood pressure.
Here are some suggestions that may help to manage blood pressure –
Lose Weight
For people who are overweight, losing as little as 5kg can lower their blood pressure. It will also help with sleep apnea — when one’s breathing briefly stops multiple times while that person is sleep. (Apnea can raise blood pressure and make the heart beat irregularly. Shed weight slowly with a steady mix of healthy diet and exercise. Check your readings regularly at home and try to stay within prescribed target range.
Eat Healthy
Dietary approaches to stop hypertension are considered by many to be the best method for managing and lowering blood pressure.
The basic rules are to avoid or cut back on:
– Foods high in total and saturated fat
– Processed foods
– Sugar
– Salt
– Carbohydrates
– Caffeine
– Alcohol
The dietary approach also suggests an increased consumption of:
– Fruits and vegetables, especially berries which are high in antioxidants
– Whole grains
– High-protein foods, like unsalted nuts
– Foods high in potassium and magnesium, like leafy greens or beans
– Calcium-rich foods, like low-sugar yogurt
Regular exercise
Exercise is the soulmate to eating right. You are more likely to lose weight if you exercise and follow a healthy diet. A common recommendation is at least half an hour of exercise most days of the week. The effects can be dramatic including drop in blood pressure of four to nine points. Remember that exercise isn’t just going to the gym. It can be gardening, washing your car, or housework. Also activities that get your heart rate up — aerobic activities — like walking, dancing, jogging, riding your bike, and swimming are best for your heart.
Reduce sodium Intake
Sodium is a prime offender in raising blood pressure. Check your food labels to see how much you’re getting. If you cut back gradually, you’re less likely to notice the difference.
One way to cut back is to prepare your food at home. Seventy-five percent of sodium intake comes from eating out and packaged foods. Use other spices for flavor instead of salt. Eating more potassium (found in foods like bananas, raisins, tuna, and milk) helps to reduce the amount of sodium in the body. A little effort can bring blood pressure down considerably.
Reduce stress
Lowering your stress helps to keep blood pressure normal.
Meditation can also help with stress, as well as listening to calming music, or making music.
Sitting in the sun can boost feel-good chemicals called endorphins and help lower blood pressure.
And don’t forget the need for a support network. Friends and family can be relied upon to lighten the patient’s mood.
Other things one might do to reduce stress include –
Set realistic goals
Control the things you can and leave the rest.
Stay away from people, places, situations that trigger stress
Take solace in solitude
Be grateful even for little things
Quit smoking
Quitting cigarettes is probably the single best thing one can do for his/her heart and overall health in general. Smoking is harmful to the body over the long term, and increases the blood pressure with each puff. Want to lower your blood pressure and prolong your life? Quit smoking. If you need help getting started, talk to a pharmacist or doctor.
Take prescribed medications
For some people, lifestyle changes are enough to get and keep their blood pressure under control. However, many people need medication in addition to lifestyle changes to help lower the blood pressure. It is important to take the medication exactly as your doctor/pharmacist prescribes it. That means not cutting doses or skipping days.
Get Quality Sleep
The blood pressure goes down when one is asleep, just like several other body functions, such as your heart rate and breathing rate. If you don’t get enough sleep, that means your blood pressure stays high for longer. It is also possible that a lack of sleep can affect the body’s ability to control stress hormones, and that may play a role too.
To get a good night’s sleep, it is best to stick to a regular sleeping schedule, exercise early in the day, and don’t have anything to eat or drink too close to bedtime, especially if they contain caffeine.
High blood pressure can be managed, allowing one to live long. It only requires some of these lifestyle changes.
PAXS PHARMACY 