If someone is diagnosed with high blood pressure, then there is nothing to worry about. You can easily take down your numbers without taking the medicines. Your lifestyle plays a very important role in maintaining your blood pressure level. It is possible to control your blood pressure level by maintaining a healthy lifestyle. Here, in this article, we are going to discuss various tips and tricks to reduce your blood pressure level naturally:
Blood pressure also starts increasing when our weight increases. Gaining excessive weight also affects your sleep quality and further increases blood pressure. One of the best ways to manage your blood pressure level is to lose weight. If you will lose even a small amount of weight, then it will show significant changes in the blood pressure level. By losing one kilogram of weight, you can easily lose 1 millimeter of mercury. Along with losing pounds, you should also keep your eyes off the waistline. If you carry too much weight around the waist, then it will increase the level of blood pressure.
Take Sound Sleep
Sound sleep also plays a very important role in maintaining the blood pressure level. Anyone who is facing problems in sleeping should look for different ways to maintain an adequate sleep-wake cycle. Most people face sleeping problems during the summer season due to the extremely hot and humid ambiance. Thus, installing ducted air conditioning Sydney will solve your problem and you can sleep well. Also, you should maintain a dark room and calm ambiance so that you can take uninterrupted sleep for long hours. When you will start having good sleep, then you will automatically start observing good results. Consequently, you will see the blood pressure level is reducing.
Eat Healthy Food
You should eat healthy food items which are rich in fruits, vegetables, whole grains, low-fat products, etc. You should skip saturated fat and cholesterol intake. This simple trick will help to reduce the blood pressure by 11 mm Hg. You can change your eating habits by maintaining a food diary. Potassium can help in reducing the effects of sodium on your blood pressure level. Therefore, you should start eating food that is rich in potassium.
Cut Down Sodium Consumption
Keep a check on your sodium intake because it is the main culprit for increasing your blood pressure level. You can improve your heart health and reduce your blood pressure level by 5 to 6 mm Hg by simply reducing sodium intake. You should consume less than 2,300 a day. The best way to do that is to avoid salt on the dining table, stop eating processed food because they contain a lot of salt, cut down on salt in your daily diet, etc.
Limit Alcohol Amount
Drinking alcohol can be both good and bad for your health. Thus, you should drink alcohol in a moderate amount. Women should not take more than one drink a day and men should not take more than two drinks a day. One drink is equivalent to 1.5 ounces of 80 proof liquor. If you drink alcohol in a moderate amount, then it will show good effects. Otherwise, you will observe the bad results.
Smoking is injurious to health. It is the number one cause of preventable death in the United States. Smoking increases the risk of heart disease, heart attack, and stroke. Smoking also causes cancer, emphysema, and other lung diseases. Smoking not only affects the smoker but also people who are exposed to secondhand smoke.
But did you know that smoking can also increase your blood pressure level? Smoking cigarettes can damage the lining of your arteries and make your blood vessels narrower. This increases the resistance to the flow of blood, which in turn raises your blood pressure. The good news is that quitting smoking can help reduce your blood pressure level significantly.
Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.
Stay In Cool Place
During the summer season, the blood pressure level shoots up significantly. Due to high temperature, you will start feeling aggressive which ultimately leads to high blood pressure. Therefore, it is recommended that you should keep yourself cool by staying inside a cool and comfortable area. You should install air conditioning Sydney inside your home to ensure cool indoors during the sweltering summer season. Ultimately, it will help to keep your blood pressure at a normal level
By doing regular physical activity, you can reduce your blood pressure level. You should do approximately 30 minutes of workout on a regular basis which will help to reduce the blood pressure level by approximately 5 to 8 mm Hg, if you are suffering from high blood pressure. It is imperative to be consistent and do not break the routine.