High blood pressure is life-threatening , as it can lead to chronic health problems as well as heart attack, so it is very important to keep it close to the normal range, which is around 120/80 mm MG. One way to lower your blood pressure is to start taking medications prescribed by your doctor, but you will have to take them every day for the rest of your life and may only need to increase the dose over time. If the situation is not critical, blood pressure can be significantly lowered by introducing very small changes in your lifestyle, which will also benefit the whole body and overall well-being.
1. Excess kilograms away
Blood pressure is closely related to weight – when it increases, the pressure increases, when it decreases, it decreases. Often, overweight people also have sleep-disordered breathing, such as sleep apnea, which further increases blood pressure. Therefore, if you are overweight and have high blood pressure, it is advisable to change your diet to get rid of extra pounds. It is believed that losing 1 kilogram of weight lowers blood pressure by one unit. To reduce weight, you should try not to eat fried and fatty foods, use less sugar, white flour and stop snacking on chips, candies and other unhealthy snacks. Instead, you should eat vegetables, fruits, greens, lean meat and fish.
2.You should move regularly
Physical activity helps stimulate blood flow, increase muscle mass, reduce weight, normalize blood pressure and improve overall health. It is ideal if you manage to make movement a part of your daily life – take the stairs instead of the elevator, walk to work or ride a bicycle. At least 5 days a week, you also need a targeted 30-minute long workout, when you can exercise, walk fast, stick, ride a bike, dance or swim, even better if twice a week there is also intensive strength training in addition to these activities. As you become more physically active, you should see improvements in your blood pressure readings. It should be remembered that physical activities lower blood pressure, only as long as they are regular – if you allow yourself to be lazy for weeks after the blood pressure has normalized, the blood pressure will rise again.
3. Salt just a little
Reducing the amount of salt you eat daily by even a pinch can improve heart health and lower blood pressure. There is a lot of salt in semi-finished products and ready-made products sold in stores, so it is important to learn to read product labels, because they indicate the amount of salt per 100 grams of the product. When you start researching, you may be pleasantly surprised by how much salt they contain! It is best to cook food at home, because then you can add spices and herbs instead of salt. Although at first the food with less salt will taste different than usual, after time you will get used to it and feel the taste of the real products. It is much richer and tastier than the taste of salt! However, the biggest benefit will be that the blood pressure will be closer to normal limits.
4.Sweet sleep
Poor sleep quality – when you sleep less than 6 hours for a long time, when your sleep is fragile and you cannot fall asleep after waking up in the middle of the night – can contribute to high blood pressure. In order to normalize blood pressure, it is necessary to take care of getting quality sleep. One of the ways to do this is to introduce a sleep schedule – go to bed and get up at the same time every day. It is also very important for a good sleep that the bedroom is neither too hot nor too cold and that it is dark. It is better to read a book before going to bed than to watch TV or spend time on the phone. It is also not recommended to go to bed with a full stomach or if you are hungry. After a good night’s sleep, the body will be rested and the high blood pressure will decrease.
5.Avoid stress
Stress can contribute to high blood pressure, so do everything you can to calm your mind and body. When planning the day, you should set aside time for rest, learn to think for yourself and determine your life’s priorities. Perhaps meditation or a walk will help to overcome stress, but you can also get rid of it in boxing training. Once you find the method that works best to relieve stress, you can use it whenever you need it. By overcoming stress, the body will relax and blood pressure will decrease. Dietary supplements, such as AteroLip Rythmo, which take care of the functioning of the cardiovascular system – help to normalize the heart rhythm and reduce blood pressure, as well as reduce fatigue and weakness.
Important!
Blood pressure should be monitored regularly by taking measurements, because only then can conclusions be drawn whether the chosen methods work and it normalizes. When you see positive dynamics, you should continue what you started, because as soon as you return to old habits, it will rise again. It should be remembered that blood pressure tends to jump up and down because it is affected by many different daily events and conditions. In order for the observations to be objective, it is best to measure it every day at the same time in the morning and in the evening.