Best ways to Control Blood Pressure

High blood pressure (hypertension) is called the “silent killer” for good reason. It often has no symptoms but is a major risk of heart disease and stroke. And these diseases are among the leading causes of death in the United States.

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

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Increase Physical Activity : Aerobic and resistance exercise can significantly lower blood pressure. Regular physical activity such as 150 minutes a week, or about 30 minutes most days of the week can lower your blood pressure by about 5 to 8 mm Hg.

Lose extra weight : Blood pressure often increases as weight increases. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. 

Eat 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.

Increase Potassium and Decrease Sodium Intake : Potassium lessens the effects of salt in your system and eases tension in your blood vessels. However, it may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.

Reduce Stress : Chronic stress may contribute to high blood pressure. If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way.

If your blood pressure is very high or doesn’t decrease after making these lifestyle changes, your doctor may recommend prescription drugs which will improve your long-term outcome, especially if you have other risk factors.

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Author: Pallabi Sinha

I am a Nutritionist with 6 years of expertise in the field. I have a knack of convincing people to switch to a healthier lifestyle.