High blood pressure generally doesn’t have any symptoms hence called “silent killer”. A person suffering from high blood pressure for a long duration have the risk of heart disease and stroke. You may worry about medication and their side effects to bring your numbers down.
Here are the effective ways to lower your blood pressure.
1. Exercise and lose extra pounds
Blood pressure increases as the weight increases. Proper workout helps shapes your heart stronger and pump blood efficiently, which lowers the pressure in your arteries. If you can’t run or exercise daily, you lose some weight by
- using the stairs instead of elevators
- walking instead of driving
- doing household chores
2. Eat a healthy diet
Eating a good diet that is low in sodium and rich in potassium for maintaining hypertension. Change a little diet and see changes in your blood pressure. Read the whole diet plan for maintaining your blood pressure. Reducing your sodium intake is one of the major step in reducing hypertension.
3. Reduce your stress
We live in stressful times. Workplace and family demands, national and international politics — they all contribute to stress. Chronic stress may contribute to high blood pressure. It is hard to eliminate health from life but tries to ease yourself.
4. Sleep restfully
People who sleep less tend to suffer more from hypertension. Your blood pressure typically falls down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure.
5.Relax with music
Sometimes the right tunes can help you get low blood pressure, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the audiences had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.
6. Quit smoking and alcohol
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, two for men. Hence, both smoking and drinking alcohol increases your blood pressure.
7. Monitor your blood pressure at home and see your doctor regularly
The only way of knowing if you are having blood pressure is to get it checked/ Blood pressure monitoring. Read this article to know when and how should you get your blood pressure checked.