High blood pressure is a hazardous condition that can injure your heart. It affects one billion people worldwide. However there are many things you can do in order to stray from it;
1. Walk and exercise regularly
Exercise is one of the best things you can do to reduce high blood pressure. Exercising regularly helps in making the heart stronger and better at pumping blood. This lowers the pressure in your arteries. A 150 minute exercise like walking can help reduce blood pressure and improve your hearts health. So if you want to be a healthy person, even a 30 minute walk would do.
2. Reduce your sodium intake
Salt intake is generally high around the globe, largely due to provision of processed foods. Salt has been linked to high blood pressure and heart events such as stroke. The relationship between sodium and high blood pressure is pretty much true. A reason for this is the genetic differences in how people process sodium. A lot of people with high blood pressure have sensitivity to salt. If you have high blood pressure, cut back your sodium intake. Use fresh food instead of processed foods.
3. Drink less alcohol
Drinking alcohol can increase blood pressure. It is connected to 16% of high blood pressure cases around the globe. Even though research has made it evident that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects. Moderate alcohol consumption is kept as just one drink a day for women and two for men. So if you have more than that, you can cut back on it. Having alcohol in any given quantity is sure to raise your blood pressure. Therefore it is advisable to limit your drinking to no more than one drink a day for women and two for men.
4. Eat more potassium-rich foods
Potassium aids your body to get rid of sodium and lower pressure on your blood vessels. Modern diets have increased most people’s sodium ingestion while reducing potassium intake. To achieve a nicer balance of potassium to sodium in your food, eat less processed foods and more fresh foods. Foods that are mainly high in potassium include vegetables, avocados, milk, yogurt, tuna and salmon, nuts and seeds and beans.
5. Cut back on caffeine
If you are a coffee fan, you must have witnessed your blood pressure rising because of it. It gives you an instant kick for the day but that’s not very good in the long run. There’s not a lot of evidence to link drinking caffeine regularly with a high blood pressure, In fact it is said that people who drink caffeinated coffee and tea normally have a lower risk of heart disease and high blood pressure as compared to those who don’t. It may have a bigger impact on people who are not habitual of it. If you think you are sensitive to it, you can always cut back on it to see if it has any change in your blood level.