Effective Ways to Lower Your Blood Pressure

 

Exercise:

Do you know? By doing some simple exercises, we can far from hospitals and even can control some diseases. Now a day’s all old age persons are suffering from lower high blood pressure. The best way to control blood pressure is by doing exercise daily.

Exercise makes your heart stronger and helps to pump blood more effectively. By doing simple exercises, such as walking or running, can help in controlling the lower blood pressure and also improve your heart health.

Reduce your sodium intake

Salt intake is high around the world. In large part, this is due to processed and prepared foods.

Many studies are saying thattaking high salt with high blood pressure and heart events, including stroke.

If you have high BP, it’s better to reduce sodium intake and see the difference. Stay away from processed foods and replace with fresh ones and try seasoning with herbs and spices rather than salt.

Drink less alcohol

Taking alcohol is always bad for health. As per research alcohol plays an active role in raising the high blood pressure. So doctors are suggesting thatreduce that amount of alcohol intake. If you fully avoid taking alcohol means it is 100 percent good for health.

Control Stress

Due to daily works we are unable to control our stress result, it affects our health badly. Several studies said that by keeping the stress in control our blood pressure also in control.

Here easy tips to control stress:

·        Listen music: Calming music can help relax your nervous system. It helps to keep your stress in control.

·        Work less: Avoid stressful works and work less it is good for your high BP.

Lose weight

In today’s world overweight leads to many health issues. People who have high blood pressure must to lose weight at any cost.

Losing weight can help your blood vessels do a very good job of expanding and contracting, making it simple for the left ventricle of the heart to pump blood.

Quit smoking

We know that smoking is one of the major reasons to cause many diseases. As per studies it plays a key role in raising blood pressure.

Smoking causes a slight, temporary increase in BP. The chemicals which are in cigarette damage blood vessels. So it’s better to quit the smoking and keep your heart healthy.

Tip:

• Stop smoking tobacco; start to stop today (it takes about 15 years of nonsmoking behavior to achieve a "normal" risk level for heart disease for those that smoke).
• Stop using chewing tobacco to avoid oral cancers.

Meditation and Deep Breathing

Meditation and deep breathing techniques are help to lead a very good and healthy life. These are helps to keep us far from many diseases and also to control the existing diseases.

For body relaxes, slowing the heart rate, and lowering blood pressure you must have to do Meditation and also take deep breathing too.

Eat Potassium, Calcium and Magnesium Foods

By taking Potassium rich foods we can get rid of sodium and eases pressure on blood vessels. Vegetables, fruits, milk, nuts, beans and seeds are rich in potassium.

Adding calcium rich foods into your diet daily you can control blood pressure levels. Calcium rich in vegetables and dairy.

You must take magnesium rich food such as Legumes and whole grains for good health.