An effective control of blood pressure is one of the main priorities of hypertensive patients. Slightly elevated or high blood pressure may be the first signal of health problem connected with atherosclerosis, heart disease or type 2 diabetes.
One would say that there are various medications aimed at decreasing blood pressure numbers and will be absolutely right. Yet at the initial stages of the ailment people can cope with it without turning to the pharmacy. Read on to know how it is possible.
Diminish the amount of sodium in your diet
Salt is known to hold water. When too much of it gets into the human organism, it may cause fluid retention in the body. As a result, the amount of blood circulating increases, which makes the blood pressure go up.
Even the smallest changes towards reducing the amount of salt you eat can have a significant impact on your BP numbers. You have to remember that salt you put into your dishes yourself is just a small particle of what you really consume. Sodium is present in all canned and processed food you eat.
Try to avoid frozen dinners and any other kind of ready-to-eat food and replace them by the dishes you cook by yourself. It will let you control how much sodium you eat.
Lower your body mass if you do have some extra pounds
Excessive weight and obesity have a strong impact on the level of your systolic and diastolic pressure. Fat stores on the walls of blood vessels and promotes the development of atherosclerosis. In addition, obesity is a huge factor of risk for type 2 diabetes, which may also seriously damage the blood vessels. Such a dangerous mixture almost guarantees the rise of the blood pressure.
Losing a couple of pounds will help to lower the probability of the health issues, which add to high blood pressure. Besides, as the load on heart reduces, blood pressure normalizes too.
Give at least half an hour a day to aerobic exercises or just go for a walk or work in the garden to reduce the waistline and lose some fat.
Do regular physical exercises
Aerobic training is very efficient for making the blood pressure go down. This kind of workouts helps to train a heart muscle, make it stronger and work better.
You may choose between walking, cycling, jogging or swimming. Any of these may be of great help for decreasing the blood pressure. Only 30 minutes of daily exercises to be healthier. Isn’t it worth it?
Pay attention to the food you eat
Diet rich in vitamins, minerals, and other useful nutrients may also significantly lower the blood pressure. Fruits, vegetables, whole grain products, low-fat dairy products and lean meat decrease the level of “bad” cholesterol in the body, help to lower the influence of sodium on the body’s accumulation of liquid and help to maintain a healthy weight, which is also very important.
Changing eating habits is not easy, nevertheless, you may do it gradually by eating, for example, potassium-rich tomatoes with rich in proteins turkey breasts instead of a cheeseburger.
Give up smoking
Nicotinic acid harms the inner lining of the blood vessels and may be one of the factors, which increase the probability of evolving atherosclerosis and hypertension. Furthermore, during about an hour after smoking a cigarette the blood is thicker than in non-smokers. It elevates the risks of heart attack, and possibly stroke. Leave this harmful habit in order to become healthier.
Learn to manage stress
Emotional factors can influence your cardiovascular system as strong as physical ones. Coping with stresses is vital in the world we live in, so you have to find your own recipe for alleviating it. Try some interesting hobby or sport or yoga or just going out with friends. Lower levels of stress mean lower blood pressure.