Monday 27 July 2020
High blood pressure is one of the health problems that many people all over the world suffer from, for many reasons including obesity, smoking, stress and others.
And high blood pressure is an increase in blood flow in the arteries at an abnormal rate, which may lead to serious health problems such as heart disease, kidney failure and stroke, if it is not controlled, according to what was reported by Al Arabiya.
Lifestyle plays an important role in treating high blood pressure, and if you can control your blood pressure levels by following a healthy lifestyle, you may avoid the need to take medications for that, according to the Bold Sky site on health.
Here are 12 lifestyle changes that you can follow to lower your blood pressure and make it always low.
1- Lose weight
There is a close relationship between obesity and high blood pressure, so weight loss is one of the most effective lifestyle changes to control blood pressure. You can simply find out how much extra weight you have by using a BMI. If your BMI is from 25 to 29.9, you are overweight, and a BMI of more than 30 indicates obesity.
2- Regular physical activity
Studies have shown that exercising regularly can lower blood pressure in people with elevated levels, and it has been shown that exercising such as cycling, walking, running, etc. reduces blood pressure by 5 to 11 mm Hg.
3- Reducing salt
Excessive salt intake increases the risk of high blood pressure and cardiovascular disease, so it is advised to consume it in moderate amounts, as the World Health Organization recommended adults to eat only 2 grams of sodium per day, equivalent to 5 grams of salt.
And those with high pressure are advised to reduce these quantities while avoiding eating junk food to keep them healthy.
4- Refrain from smoking
Smokers are more likely to develop severe forms of high blood pressure and the risk of heart disease. If you suffer from high blood pressure, you should stop smoking immediately to reduce the risk.
5- Eat a healthy diet
By eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and reducing saturated fats and cholesterol, you can lower your blood pressure to a level of up to 11 mmHg.
6- Reducing psychological stress
Chronic and occasional psychological pressures contribute to high blood pressure, so you must know the reasons for your stress and try to solve it, whether it is work, family or otherwise, and yoga and relaxation exercises can help you regain your activity.
7- Eat dark chocolate
A study conducted on participants from different regions of Jordan found that consumption of dark chocolate is associated with a significant decrease in blood pressure levels regardless of the individual’s age or family history.
8- Eat probiotics
Studies have indicated that probiotics, which are foods and supplements rich in bacteria beneficial to the intestine, can significantly reduce systolic blood pressure by 3.56 mmHg and diastolic blood pressure by 2.38 mmHg. So it is advised to eat foods rich in probiotics such as Greek yogurt, green bananas, garlic, and others.
9- Reducing caffeine intake
Reducing caffeine intake is recommended because drinking more than 4 cups of coffee per day may increase your blood pressure levels.
10- Home monitoring of blood pressure
Home monitoring may help you notice your blood pressure, and make sure that the changes you make to your lifestyle are effective, helping you and your doctor monitor your health.
11- Reducing sugar intake
According to the studies, the consumption of sugar-sweetened sugars and drinks decreased significantly by lowering blood pressure levels, because these drinks increase the risk of obesity, metabolic syndrome and type 2 diabetes, which leads to high blood pressure.
12- Eat foods rich in potassium
Foods rich in potassium such as bananas reduce the effect of sodium in the body, which plays a major role in controlling blood pressure levels.