Health & Fitness

Control of high blood pressure without drugs

Look at weight loss and waist circumference

High blood pressure is often rises as the weight rises. Obesity can cause sleep disturbances during sleep (sleep apnea).

Weight loss associated with fatigue and constant tiredness. If you are overweight or obese, losing weight can help lower blood pressure. Regularly reduce the weight loss of mercury (MM HG) by about 1mm (MM HG) of kilograms (approximately 2.2 pounds).

In addition to losing weight, you should follow your ass. Being overweight on a donkey can increase your risk of rise inblood pressure.

Generally,

Men are at risk if the man is more than 40 inches (102 inches) round in the waist.

Women are at risk if the Women’s waist circumference is 35 inches (89 inches).

These figures vary for each group. Ask your doctor about a healthy waist circumference.

Normal movement

per week for 150 minutes, or about 30 minutes per week, per week, week, week, week 30 minutes per week. It is important to have consensus because blood pressure can be re-recorded when training is stopped.

Exercise can help prevent rise in blood pressure, regular exercise can lower your blood pressure to safe levels.

Other examples of exercise that can help lower blood pressure include walking, jogging, cycling, swimming, or dancing. You can also try high-intensity interval training. This training alternates between short periods of hard work and recovery times of low activity. Strength training can also help lower blood pressure. Schedule strength training at least twice a week. Talk to your doctor about making an exercise plan.

Healthy Eating

Eating a diet rich in grains, fruits, vegetables and low-fat dairy products and avoiding saturated fats and cholesterol can lower blood pressure by 11 mmHg if you have increased blood pressure. This diet plan is known as the Dietary Approach to Stop (DASH).

Changing your diet is not easy, but with the help of these tips you can make changes to a healthy diet.

Keep a food diary. Keeping a record of what you ate during the week can help you to determine how much you really eat. Keep track of what you eat, how much, when and why you eat. Consider expanding your own

potassium content. Potassium can reduce the effect of sodium on blood pressure. The best sources of potassium are foods such as fruits and vegetables, not supplements. Talk to your doctor about potassium levels that are right for you.

Be a wise consumer. Read food labels when shopping and follow a healthy eating plan when eating out at restaurants.

Reduce your sodium intake. Even a small reduction in sodium in

Diet can improve heart health and lower blood pressure by about 5-6 mmHg.

The effect of dietary sodium on blood pressure varies between groups of people. Generally, limit your sodium intake to no more than 2,300 mg per day. However, for most adults, a diet low in sodium intake of 1500 mg per day is sufficient. Try these tips to reduce the amount of sodium in your diet.

Read the food label. If possible, choose other foods that are smaller and the drinks you usually buy.

Eat processed foods. Only small amounts of sodium occur naturally in the diet. Too much sodium is added during processing.

Do not add salt. One teaspoon of salt contains 2300 mg of sodium. Use herbs or spices to add flavor to your diet.

Easy to enter. If you think you can significantly reduce the amount of sodium in your diet, gradually reduce it. Your mouth will change over time.

Reduce your alcohol intake.

Alcohol can be good and bad for your health. Generally, drinking alcohol in moderation once a day for women and twice a day for men can lower blood pressure by about 4 mmHg. One glass is worth 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of alcoholic beverage.

However, this protection is lost when alcohol is abused.

Excessive drinking can cause rise in blood pressure in a number of ways. It may also lower the effectiveness of blood pressure medications.

6Stop smoking

Smoking increases blood pressure for a few minutes after smoking. Quitting smoking helps to lower blood pressure. Quitting smoking can reduce your risk of heart disease and improve your quality of life. People who quit smoking can live longer than people who do not quit.

Reduce your caffeinated diet

The role of caffeine in blood pressure remains controversial. Caffeine can raise blood pressure up to 10 mmHg. Art. For those who rarely use it. However, people who regularly drink coffee may have little or no effect on blood pressure.

The long-term effects of caffeine on blood pressure are unclear, although they may slightly increase blood pressure.

To determine if caffeine raises blood pressure, measure your blood pressure within 30 minutes and then drink caffeinated beverages. When blood pressure rises by 5-10 mmHg. Art., You may be sensitive to the effects that increase blood pressure caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

Reducing Depression Levels

Chronic stress can also cause high blood pressure. Additional studies are needed to determine the effect of chronic stress on blood pressure even if you are responding to stress by eating unhealthy foods, drinking alcohol, or smoking.

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