7 lifestyle tips to lower blood pressure
High blood pressure kills without being heard. It may kill you, creep up on you without your notice, or it may predispose you to chronic illnesses like cardiovascular disease. However, by understanding the methods to managing high blood pressure and how this illness is managed, you might be in a better position to cope. The World Health Organization (WHO) suggests that you take the following precautions:
- Lowering salt consumption.
Sodium aids in maintaining the proper balance of bodily fluids, therefore do not completely avoid ingesting it. Reduce your daily intake to no more than 5 grams.
- Consuming more vegetables and fruit.
Consume fresh fruits and vegetables including apples, oranges, papayas, and watermelon as well as vegetables like broccoli, spinach, lettuce, and sukuma wiki.
- Having a regular physical activity schedule.
The Centre for Disease Control (CDC) advises adults (18 years and older) to engage in moderate-intensity exercise for at least 2 hours and 30 minutes each week.
Every week, this could involve brisk walking or riding. The amount of physical activity should be around 30 minutes per day, five days per week. Every day, kids and teenagers should engage in an hour of physical activity. When your BMI (Body Mass Index) is higher than 25, you are deemed overweight; when it is higher than 30, you are labeled obese.
- Avoid using tobacco, especially smoking cigarettes.
Smoking raises your blood pressure and increases your risk of heart attack and stroke.
- Cutting back on alcohol consumption.
The CDC advises men to limit their alcohol consumption to no more than two drinks per day and women to limit their alcohol consumption to no more than one drink per day.
- Regular blood pressure checks
You can check your blood pressure at home with a home blood pressure monitor, or you can go to your doctor or nurse to have it taken.
- Increasing dietary fiber consumption.
This will aid in lowering blood cholesterol levels. You should consume 20 to 35 grams of dietary fiber per day, on average. Vegetables, whole grain bread, and morning cereals are examples of foods high in fiber.