Once you learn about the most promising ways to manage high blood pressure and do them, there may not be any need for medication. Firstly, if you are overweight try to lose those extra pounds. Losing weight in one good way to become healthier in many ways, but it will often reduce high BP too.
If you lose just 10 lbs it could help you reduce the level of your blood pressure considerably. Generally, the more weight you lose the lower your level of blood pressure will become. Losing weight will help you keep your blood pressure under control. Make sure that you consult a healthcare expert to determine what your ideal weight level.
Apart from shedding a few extra pounds, you’ll also need to keep an eye on your waistline. If you have too much of weight around the waist, this can put you into much greater risk of higher blood pressure. Males are at greater risk if their waist measurement goes over 40 inches (i.e. 102 cm). Women are at risk when their waist measurement goes over 35 inches (i.e. 88 cm). Asian men have been known to be at risk when their waist measurements goes over 36 inches (i.e. 90 cm). And women in Asia are exposed to higher risk of high blood pressure if their waist measurement goes over 32 inches (80 cm).
Work out on a regular basis. Regular physical activities, a minimum of 30 to 60 minutes of exercise 6 days a week, can substantially lower your levels of blood pressure by 4 – 9 mm Hg. You will get to notice the difference soon enough. If you have not been so active so far, boosting your workout level could substantially lower your current blood pressure levels in a matter of a few weeks. If you’ve got pre-hypertension (systolic pressure that lies in the 120-139 range and diastolic pressure that lies in 80-89 range), working out on a regular basis can help you a lot in avoiding hypertension. Do you have a hypertension problem already? Then normal physical activities could bring down your blood pressure levels to the safe zone.
It will be worthwhile if you take some time to consult a doctor regarding the development of a suitable exercise program. The doctor can help you decide whether you’re in need of any heavy or light exercise or whether any kind of restrictions apply. Even modest levels of activity for 10 minutes can help. Just consider walking or undergoing light strength training. But avoid making a “weekend warrior” out of yourself. Try not to do all the ‘pending’ exercise during the weekends. Working out cannot be made up for that way. And it’s a miserably poor strategy. To be specific, such sudden bursts of activity could in fact turn out to be risky.
And there’s nothing like eating a healthy and natural diet. Eating whole grains, fresh fruits and veggies can help. The same goes for low-fat dairy products. The use of this strategy could actually cut down the blood pressure level by as much as 14 mm Hg. And this type of eating plan could be best described as Dietary Approaches to Stop Hypertension (DASH) diet. But it’s not easy to alter your current eating habits.
Still, using these tips can be worthwhile. First thing’s first, you should maintain a food diary. Write down whatever you’re eating for a week. This could help you shed surprising amount of weight as you get to realize where your current eating habits stand. Keep monitoring what you’re eating, how much you’re eating and when you’re eating.
It is a great idea to boost your potassium levels. Potassium could considerably lessen the impacts of the harmful sodium that we consume through salt. The top source of potassium fortunately is foodstuff like fruits and veggies. It will be worthwhile if you take the time to consult a doctor regarding the best level of potassium consumption for you.
Becoming a smart shopper can be a fun challenge. Make up a shopping list before heading for the supermarket and stick to it. This will help you steer clear of junk food. Reading the food labels as you shop is really important too. When you dine out try and stick to a healthy eating plan too.