Blood pressure is what makes the blood pump from the heart into the arteries. Normally the blood pressure reading is less than 120/80 mmHg. If blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.
Once someone gets diagnosed with high blood pressure, they start worrying about taking medication to bring the numbers down. Yet, we’re here to tell you that you don’t have to live with medication. You can control your blood pressure at home just by following a healthy lifestyle.
-Get moving. Working out or even just power walking for 30 to 60 minutes a day can help bring down your blood pressure numbers by 4 to 9 mmHg.
-Follow the DASH diet. Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood pressure by as much as 14 mmHg. The DASH diet consists of:
*Eating fruits, vegetables, and whole grains.
*Low-fat dairy products, lean meats, fish, and nuts.
*Eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats.
-Put down the salt shaker. Keeping your sodium intake to a minimum is crucial for lowering blood pressure. It is recommended to limit your sodium intake to 1,500 milligrams (mg) per day. That’s a little over half a teaspoon.
-Lose extra pounds and watch your waistline. Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Besides shedding pounds, you generally should also keep an eye on your waistline.
To sum up, be smart about your lifestyle and take good care of your body and you won’t have to worry about your blood pressure anymore.