How to Keep Your Blood Pressure in Check

High blood pressure happens when blood pressure increases to an unhealthy level. Blood pressure is the measure of the blood passing through the veins and the resistance met by the blood when the heart is pumping. Your blood pressure requires attention as uncontrolled high blood pressure can be fatal. Also known as hypertension, it is known to make the heart work harder than usual to pump blood in the body.

 

If you have been diagnosed with high blood pressure, keeping it in check is vital to your survival. Here are tips to keep your blood pressure regulated:

 

• Lose weight

As weight increases, blood pressure increases. When you are overweight, disrupted breathing is rampant which raises your blood pressure even more. Losing weight is one of the things you can do to help control your blood pressure. You may reduce your overall blood pressure by approximately 1 millimeter of mercury with every 2.2 pounds of the weight you lose.

 

• Exercise

Regular exercises like 150 minutes every week or simply 30 minutes a day helps lower your blood pressure by 5 to 8 millimeters mercury. If you are diagnosed with high blood pressure, exercise and be consistent about it.

 

• Eat a well-balanced diet

Eating a healthy diet rich in fruits, whole grains, vegetables, skimps and low-fat dairy products. Eating these may lower your blood pressure by up to 11 millimeters mercury if you are diagnosed with high blood pressure.

 

• Avoid eating too much salt

Slat gives food taste but after a few weeks away from the salt shaker, you get to enjoy your food in a much better way. Never exceed 2300 mg of sodium per day. If you have to add some salt to your food, get salt-free seasoning for even better taste.

 

• Check your blood pressure at home

Sometimes going to the doctor isn’t a favorite but you have to monitor your blood pressure. If that is the case, monitoring your blood pressure at home is a good option. If you need professional advice, you can use telemedicine to talk to your doctor. Stay on top of your condition at home before you find yourself in the ER.

Keeping your blood pressure in check is vital in your health journey. Are you a smoker or an avid alcoholic, do your heart a favor and stop. This increases your blood pressure. On the same, avoid stress, get active and live a healthy lifestyle and your blood pressure won’t hike.

 

Sources:

1. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
2. https://healthplans.providence.org/fittogether/find-your-fit/manage-health-conditions/blood-pressure/how-can-i-keep-my-blood-pressure-in-check/
3. https://www.webmd.com/hypertension-high-blood-pressure/guide/blood-pressure-causes#1

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