Five Lifestyle Tips to Lower High Blood Pressure

Five Lifestyle Tips to Lower High Blood Pressure |

Five Lifestyle Tips to Lower High Blood Pressure |

ISLAMABAD – Lifestyle plays an important role in treating your high blood pressure and if you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Known as a silent killer, many Canadians aren’t aware they have high blood pressure. Here are five tips that will help keep your blood pressure at a healthy level.

Lose weight:

Blood pressure often increases as weight increases. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

Exercise regularly:

 Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn’t take long to see a difference. If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks.

Eat a healthy diet

 Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

Kick the salt habit

A diet of more than 2,200 mg of sodium a day may damage blood vessels, increasing the risk of developing high blood pressure by 21 to 32%, according to research published by the AHA. Consuming more than 2,200 mg of salt a day may be the cause of 20 to 40% of all cases of high blood pressure in the US.

Snack on yogurt

Battle those midday hunger pains with yogurt and trim your risk of high blood pressure by 31%. Swapping some of your daily calories with one 6-ounce cup of low-fat yogurt, without increasing the number of calories you eat in a day, can lead to a lower risk of high blood pressure, according to new research from the AHA. The researchers found those who ate yogurt daily saw the biggest reduction in their risk of high blood pressure.

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