8) Get Moving.
Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.
High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.
Exercising 30 to 60 minutes a day is an important part of healthy living.
If you've been inactive for a while, talk to your doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.
The American Heart Association (AHA) also recommends incorporating muscle strengthening activity at least two days per week. You can try lifting weights, doing pushups, or performing any other exercise that helps build lean muscle mass.
7) Follow The DASH Diet.
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet consists of:
It also helps to cut back on desserts and sweetened beverages, such as soda and juice.
6) Put Down The Saltshaker.
Keeping your sodium intake to a minimum can be vital for lowering blood pressure.
The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day. That's a little over half a teaspoon of table salt.
Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible.
5) Lose Excess Weight.
Weight and blood pressure go hand in hand. Losing just 10 pounds (4.5 kilograms) can help lower your blood pressure.
The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure.
4) Nix Your Nicotine Addiction.
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If you're a heavy smoker, your blood pressure can stay elevated for extended periods of time.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
3) Limit Alcohol.
Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
One drink equals:
2) Stress Less.
In today's fast-paced world that's filled with increasing demands, it can be hard to slow down and relax. It's important to step away from your daily responsibilities so you can ease your stress.
It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.
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