10 Tips for controlling blood pressure

So, you have probably visited your Physical therapist, Doctor, Nurse or gone to the pharmacy to check your Blood Pressure, or perhaps you used your home Bp system and you #knowyour numbers. You  may or may not have been diagnosed of High Blood Pressure.  Now, what next?

In honor of World Hypertension day initiated by the World Hypertension League, creating awareness is important in adopting a lifelong approach to controlling hypertension. Here are 10 tips to help in controlling your blood pressure:

  1. Exercise regularly

Increasing physical activity, at least 30 minutes of moderate intensity exercise such as, brisk-walking, out door jogging, use of treadmill, dancing and swimming helps to control blood pressure.

  1. Eat Healthy

Adopt a heart-healthy diet that focuses on fresh fruits and veggies, complex carbohydrates like whole grains, lean protein, and low-fat dairy while minimizing refined sugar, excess salt, and saturated fat and cholesterol.

  1. Quit smoking

Smoking stimulates your body to produce adrenaline, making your heart beat faster and raises your blood pressure, making your heart work harder. If you smoke, you’re already doing your part to increase those blood pressure levels by a dangerous 10 mm Hg or greater following every cigarette.  And if you smoke frequently throughout the day, you’re constantly accelerating your levels to dangerous heights.

  1. Reduce salt

Reducing sodium in your diet will instantly lower your blood pressure. Use spices and herbs instead of salt to prepare your food., reduce canned and processed foods.

  1. Lose weight

Blood pressure rises with weight, which means you can reduce your numbers by simply losing a few excess kgs. Get your BMI (body mass index, a measurement of weight in relation to height) into the range of 18.5-24.9.

  1. De-Stress

Listening to music, laughter, massages, deep breathing, meditation or yoga, are great ways to reduce stress from heavy workload, traffic-choked daily commute or unhappy relationships.

  1. Moderate drinking

Studies show that drinking alcohol, red wine in particular, in small amounts, can actually help lower blood pressure. However, adverse effects occur if you drink in excess. If you must, consume moderate amounts. For men, two 12 ounces of beer, or two 5 ounces  of wine or two 1.5 ounces of “hard” alcohol a day. For women or light weight people, a single serving of any one of these beverages in a given day

  1. Take your medication correctly

If you have been prescribed medication it is important to take your medication as directed to ensure consistent blood pressure control. Taking medication only when you don’t feel right results in under treatment.

  1. Become knowledgeable about hypertension, educate yourself, discuss and monitor blood pressure with your Physical therapists or Physician.
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