How to lower blood pressure?

February 5, 2021 Know Public Health Info 0

How to lower blood pressure?

Blood pressure is a measure of the force that your heart uses to pump blood around your body. It is measured in millimeters of mercury (mmHg) and it is given in 2 figures:

  • Systolic pressure – the pressure when your heart pushes blood out
  • Diastolic pressure- the pressure when your heart rests between beats

In general ideal blood pressure is considered to be between  90/60mmHg and 120/80mmHg.

Here are some tips about how to lower the blood pressure:

  • Increase activity ad exercise more: If you exercise and eat right, you will be healthy person ultimately. The more you give keep your heart working the more it becomes stronger and pumps blood with less effort hence lowers the blood pressure. Many times daily activities like using stairs, walking instead of driving, gardening etc. is enough to make yor heart work more.

          •Lose weight if you are overweight: Most of the time blood pressure increases with an increase in weight. Overweight also leads to sleep apnea, which ultimately raises your blood pressure. Hence, weight loss is the most effective lifestyle change for controlling blood pressure.

          •         Drink less alcohol: Drinking too much alcohol, most of the time can increase your blood pressure, so lessen the amount or frequency of your drink

          •Decrease in intake of sugar and refined carbohydrates: There are many studies that show lesser sugar and refined carbohydrates intake links directly to lower blood pressure.

          • Sodium intake should be lessened, potassium should be eaten more: A very small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6mmHg if you have high blood pressure. Similarly, Potassium can lessen the effects of sodium on blood pressure. Try using the food as the source of Potassium, not the supplement,

          •         Avoid processed food as much as you can

          •         Smoking also can be the cause of increasing blood pressure so stop smoking

          •         Reduce excess stress

          •         Try yoga and meditation

          •         Sometimes dark chocolate helps

RISK FACTORS FOR HYPERTENSION

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