Ways to Reduce High Blood Pressure

9 Easy Ways to Reduce High Blood Pressure or High Pressure

 

High blood pressure is referred to as the silent killer. There are no major symptoms of high blood pressure. This increases the risk of heart disease and stroke. High blood pressure kills many people worldwide every year.

The risk of high blood pressure can be reduced by changing some personal life habits. Here we will discuss the habits that can be used to reduce the risk of high blood pressure.

 

 

Be active and exercise

 

Exercise works better than medicine to lower blood pressure. Exercise increases your breathing rate, strengthens the heart and pumps it easily with less effort.

Exercise lowers your systolic and diastolic pressure. That’s why doctors recommend exercising for at least 30 minutes every day to lower blood pressure. Know – the benefits of walking 30 minutes every day

In addition, you can reduce the effects of high blood pressure by performing daily household chores. In this case, you can choose to clean the house, wash the pot, go somewhere near the car or rickshaw instead of walking, cycling, playing sports, etc.

If you are overweight, reduce it

 

If you are overweight, try to lose weight fast. Weight loss will be followed by fatigue and constant tiredness. As well as being able to stay free from other physical problems.

Eat foods rich in carbohydrates

 

Studies have shown that sugar-free and carbohydrate-rich foods reduce weight and help control blood pressure. So keep carbohydrate rich foods in your diet instead of sugary foods.

Eat more potassium rich and sodium free foods

 

Salt contains a lot of sodium. And sodium raises blood pressure. Potassium, on the other hand, does two things at once.

It reduces the effects of salt from the body and reduces blood vessel tension. So you can eat yogurt, fish, banana, orange, sweet potato, tomato etc. as potassium rich food.

Refrain from taking processed foods

 

Large amounts of salt are usually used to preserve processed foods.

And since salt raises blood pressure, avoid these foods. Meat, chips, pizza, soup etc. are some of the processed foods.

Quit smoking

Quitting smoking is very good for overall health. Smoking immediately raises blood pressure and increases the risk of heart attack.

In addition, the chemical toxins in tobacco can damage blood vessels in the long run. As well as narrowing the arteries. So to stay free from other problems including blood pressure, smoking must be avoided.

 

Read : Ways to Quit smoking

Reduce excess stress

 

Most of the time we are under stress due to various reasons like work, family, national, international etc. But reducing stress is very important to reduce blood pressure. So exercise regularly to reduce stress, read books and spend more time with family.

Moderate sleep

Getting enough sleep every day will keep your blood pressure normal. If you do not sleep well, it will affect your blood pressure. People who suffer from insomnia have a higher risk of developing high blood pressure.

So set a schedule for good sleep, exercise regularly and make the bedroom as comfortable as possible.

Refrain from drinking alcohol

 

Drinking alcohol raises blood pressure. Moreover it does much more damage to the body. So alcohol should be avoided.

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