As you get older, it becomes more and more important that you monitor your blood pressure–especially if you are genetically predisposed to hypertension. High blood pressure puts you at risk for a number of health problems, including a stroke or heart attack. While there are medications that may help you lower your blood pressure, there are also many ways you can lower your blood pressure naturally. Also Read - We Don’t Even Smoke Cigarettes: NCB Shares Deepika Padukone, Sara Ali Khan, Shraddha Kapoor, Rakul Preet Singh’s Statement
1. Lose the extra pounds.
According to Mayo Clinic, blood pressure is often correlated with your weight. Typically, the more you weigh, the higher your blood pressure is. Weight loss is one of the most effective lifestyle changes for controlling your blood pressure. Even losing just 10 pounds can dramatically lower your blood pressure as long as you are losing the weight in a healthy way. In general, men are at risk if their waist measurement is greater than 40 inches, and women are at risk if their waist measurement is greater than 35 inches. Now that is a great reason to get rid of those love handles! Also Read - Changing Footwear Trends in India
2. Eat healthy.
While it may seem like common sense, not everyone seems to realize that what you eat has a direct impact on your blood pressure. According to Mayo Clinic, eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. Also Read - Open-Roof Tourist Luxury Bus For Suchetgarh Border Launched on World Tourism Day in Jammu
Writing down what you eat, even for just a week, can shed surprising light on your eating habits. This is why it is important that you watch what, and how much, you eat. Additionally, if you are at risk of high blood pressure, you may want to consider boosting your potassium intake. Potassium can lessen the effects of sodium on blood pressure, and ingesting food high in sodium may increase your blood pressure.
3. Take it easy on the alcohol.
Some research has shown that a glass of red wine with your dinner may actually be good for your heart, but the same does not hold true if you have a knack for pounding the drinks. According to WebMD, “light to moderate drinking—defined as up to two drinks a day for men, one for women—has shown a subtle drop in blood pressure in some cases. In small amounts, it has been shown to lower blood pressure by 2 to 4 mm Hg (millimeters of mercury) in women.”
Drinking more than moderate amounts of alcohol, however, can actually raise blood pressure by several points. Similarly, alcohol can also reduce the effectiveness of blood pressure medications. So, if you are looking to lower your blood pressure, you may want to reconsider that second drink.
4. Quit smoking.
According to the National Health Service, smoking, like high blood pressure, will cause your arteries to narrow. While smoking does not directly cause your blood pressure to increase, it does put you at a much higher risk of a heart attack and stroke. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is increased dramatically.
5. Lay off the caffeine.
We’ve all had those ‘five cups of coffee’ days, but if you have high blood pressure or are at risk of high blood pressure, you may want to reconsider your caffeine intake. According to the National Health Service, drinking more than four cups of coffee may increase your blood pressure. In moderation, caffeine is typically harmless, but if you are a huge fan of energy drinks and coffee, it would be wise to cut down. Some research has shown that excessive caffeine consumption may block the hormones that keep your arteries widened.