Top 11 Tips to Lower High Blood Pressure

High blood pressure is a hidden issue. Approximately there are over five million people unaware that they have it. Healthy lifestyle changes can help in reducing the same.

It takes a fair bit of effort and implementation to change your diet, which is essential for a healthy lifestyle. Looking for expert advice? Get FITFEAST to connect with certified nutritionists in real-time for daily diet plans. Track your calorie and water intake to achieve your goals.

Here are 10 tips to help to lower your high blood pressure.

1.  Say no to salt:

Cutting salt can help you to lower your blood pressure and maintain healthy levels. It is advised for an adult to have 6g (around 1 teaspoon) or 2.5g sodium a day. You can get an idea of the amount of salt intake by looking at the ‘per serving’ nutritional information on the labels of the food.

2.Weight loss:

Too much weight will increase the risk of your blood pressure level. Thus, reducing weight is essential for controlling blood pressure.

3.  Eat BeetRoot to lower your blood pressure:

One of the secret weapons to lower your blood pressure, “Beetroot juice”. The presence of nitrates in beetroot works as a magical ingredient but remember that boiling your beetroot will reduce the beneficial effects.

4. Meditation will be helpful:

Meditation relieves stress, and it can also lower your blood pressure, too. Every day, take out five minutes of your daily schedule to sit quietly and repeat some mantra.

5. Keep a check on your stress levels:

Stress hormones make your blood vessels lead to temporary spike in blood pressure. Over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol. 

6.  Give up smoking:

Smoking cause high blood pressure in your body, there is a risk of heart attack, stroke and other serious health conditions. If you are a chain smoker than you are three times more likely to have a heart attack than a non-smoker.

7.  Eat healthy high-protein foods:

Follow a perfect diet plan which includes high-protein foods like fish, salmon, canned tuna in water, eggs, poultry, such as chicken breast, beef, beans and legumes, nuts or nut butter such as peanut butter, chickpeas, cheese such as cheddar. It will help you to lower your blood pressure.

8.  Go for heart-pumping exercises:

Include aerobics workout which is best at lowering blood pressure. Playing basketball, tennis, and jogging, swimming, and even household chores like mopping the floor will help you to reduce your high blood pressure.

9. Train yourself with weights:

Weight training will help you to lower your high blood pressure. Weight training, can cause a temporary spike in blood pressure, especially when you hold your breath or lift very heavy weights. Long-term, weight training lowers your blood pressure and benefits your overall health.

10.Don’t use your weekend as an exercise day:

At least manage to have time to do a 30-minute exercise session during the whole week then consider breaking up your workout into 10-minute blocks. This would be better than squeezing all your physical activities into a weekend, as sudden bursts of activity could be risky to your health. It can also put you at risk of certain musculoskeletal injuries.

11.  Listen to your body:

Experiencing any chest pain or tightness, dizziness, excessive fatigue, or severe shortness of breath, then quickly stop exercising at once and seek medical help immediately. Before starting any exercise program, you should consult your doctor too. That will prevent you from any major health issues.

Description:

Having high blood pressure can be discomforting and many people wish to know some tips to lower blood pressure. So, here are 10 tips to lower high blood pressure. Have a look!