Here you will find some easy lifestyle changes that can be incorporated by you and reduce the risk of several heart diseases.
What is Blood Pressure?
It can defined as the measure of force that the heart uses to pump the blood or the pressure of the circulating blood exerted on the walls of the blood vessels.
Once diagnosed with high blood pressure, it is important to regularly monitor your blood pressure.
- According to NHS's general guide, ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
- high blood pressure is considered to be 140/90mmHg or higher
- low blood pressure is considered to be 90/60mmHg or lower
1. Shed that extra weight
Specially if you're overweight, losing a few kilos can have a profound impact on your blood pressure. This is because blood pressure increases as your weight is increased. Moreover, being obese can affect your sleep and interfere with your breathing , which in turn disrupts your blood pressure. Once should maintain a normal body mass index (BMI) between 8.5 and 24.9.
2. Follow a healthy diet
One should strive for a diet filled with more fruits, vegetables, low fat dairy and less sugar and refined carbohydrates. Avoiding processed food containing large amount of salt can also help with lowering blood pressure.
3. Be active
One should be physically active and exercise regularly. This can help in strengthening your heart muscles and easing the pressure on your vessels. Simple exercises such as walking, jogging, swimming and cycling can elevate your heart rate and lower your blood pressure.
4. Reduce sodium content
Try eating low sodium content foods by reading labels and refraining from adding too much salt and processed foods with extra salt. Even a small reduction in salt intake can directly lessen your blood pressure by at least 5 to 6 mm Hg.
5. Limit alcohol
Refrain from drinking too much alcohol as it can increase your blood pressure and influence the effectiveness of other medications.