Every day at least one person is diagnosed with the problem of hypertension. This is when the diastolic pressure is 90 or above and systolic pressure is 140 or above. According to the American Heart Association, cardiovascular disease is the number one killer in the United States. More than 2,600 people die of heart disease every day, which translates into one cardiovascular death every 33 seconds.
As soon as the problem is diagnosed, you start thinking about medication to bring these numbers back to normal. However, do you know that even without medication, these numbers can be brought at normal level? Our lifestyle has significant impact on our blood pressure readings. A healthy lifestyle will lead to improved health.
People are generally confused about what changes they should adopt in their lifestyle which will help in controlling high blood pressure. Let take a look at 10 factors of treating high BP-
Lose those extra pounds and tone your waistline- the extra pounds you put on adds to your hypertension problem. When you lose just 10 pounds even, it works in the high blood pressure treatment. Moreover keep your waistline at optimum measurement.
Regular exercise- regular exercise of 60-90 minutes in at-least 4-5 days of a week will definitely work in controlling high blood pressure. Being active will enhance your blood circulation which ultimately works to bring the mercury levels to normal. However, it is advisable to get an exercise chart with your doctor before doing it on your own. A doctor can better suggest which exercises will work in your favor.
Healthy diet is the key- the Dietary Approaches to Stop Hypertension (DASH) diet includes eating grains, fruits, low fat dairy products, vegetables, etc. A proper diet can reduce the BP level by 14 mm Hg.
Reduction in sodium diet- The slight changes in the sodium content of your diet can help in controlling high blood pressure. One should limit his/her sodium diet to 2300 mg a day or even less. Keep a track of the sodium levels in the products you buy from the market. Since 1986, the Food and Drug Administration has made mandatory for the food manufacturers to list the sodium content in the product.
Watch your alcohol level- drinking too much of alcohol puts a negative effect on your BP levels. On the contrary, taking it in small amounts will help in high blood pressure treatment by reducing pressure by 2-4 mm Hg.
Say no to tobacco- the nicotine in tobacco surges your BP levels by 10mmHg. Besides this inhaling other’s smoke also causes negative effects.
Intake of caffeine- the role of caffeine is debatable. This you have to check within 30 minutes of drinking tea/coffee.
Reduce stress- stress can lead to temporary alleviation in the BP readings. However, finding reasons for stress, taking breaks, deep breathing exercises, etc. work as controlling factors of high blood pressure treatment.
Monitor your BP readings- Learn to monitor BP readings at home and keep track of it continuously. Visit your doctors frequently.
Get the support of family members- when you live happily with your family, your health is improved. Take help of your family members in doing exercise, driving, walking and other activities.
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Top Ten Tips Which Work In High Blood Pressure Treatment