High blood pressure is a serious problem. Those who have high blood pressure problem can’t get enough results on search engines for how to reduce high blood pressure. High blood pressure is one of the most common diseases today, especially in urban cities. Modern day life style aspects like work load, traffic jams, rush and high pressure keep people on edge all the times.
HOW TO REDUCE HIGH BLOOD PRESSURE
Experts say there is a lot you can do with your diet to reduce your high blood pressure. Generally, the most substantial way how to reduce high blood pressure is to control your weight. According to researches, high blood pressure and body weight are directly related. Also, you can reduce your blood pressure if you know how to beat stress. So we give you our tips how reduce high blood pressure.
If you are already not aware about DASH (Dietary Approaches to Stop Hypertension) then this should be first thing you should do about your hypertension. DASH is a diet pattern which includes whole grains, fruits, vegetables, saturated fats and cholesterol. DASH diet pattern was developed by US based National Heart & Lungs Institute. According to experts, DASH is the best overall diet for healthy eating. You can understand more about DASH Diet here.
INCREASE POTASSIUM INTAKE
Your sodium intake increases your blood pressure. It enters your body mainly through salt. Potassium fights with sodium to lower its adverse impact on blood pressure. So it is advisable to increase your potassium intake. But there is risk of potassium overdose also, hence we advise you to take potassium through natural resources like plums, watermelon, banana, spinach, avocado, and mushrooms.
Talk to your doctors for optimum amount of sodium for you. Also make a diet chart to reduce your sodium intake. Even if you are able to reduce a small quantity of sodium intake, you high blood pressure may come down by 2-8 mmHg. Totally avoid processed foods as it contains large quantity of sodium. Develop a habit of reading ingredient labels on packed food items. Leave anything which does not suit your health.
REDUCE ALCOHOL & SMOKING
Strictly limit your alcohol intake. Alcohol & smoke have a deep impact on your blood pressure. No matter what you do to control your high blood pressure, if you can’t say no to alcohol and cigarettes you may not see any improvement there.
KEEP AN EYE ON COFFEE INTAKE
Check your blood pressure within 30 minutes of your coffee intake and you will know why we ask you to watch your coffee intake. If you are sensitive to caffeine, say no to coffee for your health sake.
Make exercise a part of your daily life. Follow cardiovascular exercise to maximum effect on your health. Just a 30 minutes exercise can bring down your blood pressure by 5-7 mmHg. If you want to get in to high impact exercise you must know why people are crazy about battle ropes.
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