5 Ways to Keep Your Blood Pressure in Check
High blood pressure, also known as hypertension, is a major risk factor for heart and kidney diseases, stroke and heart failure.
Lifestyle plays an important role in keeping your blood pressure in check. Here we show you 5 lifestyle changes you can adapt to a healthier blood pressure.
- Regular Exercise
People who are physically active regularly – at least 30 minutes most days of the week – have decreased risk of getting high blood pressure.
- Watch the Sodium
Do you know that a small reduction in the sodium in your diet can reduce your blood pressure by 2 to 8 mm Hg? If you feel that you can’t drastically reduce the sodium in your diet, cut back gradually and your body will adjust over time.
- Quit Smoking
The nicotine in cigarette raises blood pressure and heart rate, narrows the arteries. People who quit smoking can have significant increase in their life expectancy.
- Limit the alcohol
Drinking too much alcohol will cause your blood pressure to rise. Limiting your alcohol intake to no more than two drinks a day can keep your blood pressure in check.
- Healthy Diet
A diet rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure by up to 14 mm Hg. It helps to go easy on the saturated fat and cholesterol intake as well.