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Lifestyle Management To Control Your Blood Pressure

Making some lifestyle modifications can go a long way in dealing with high blood pressure. You can control your blood pressure with the following lifestyle changes-

REDUCE YOUR WEIGHT

Control your weight! This is the most important rule of controlling your blood pressure level. The primary cause of your elevated blood pressure may be an increase in your weight. Losing even 2 Kg can lower your blood pressure. Besides lowering your weight, you must also keep a check on your waistline. Carrying a lot of weight on your waist can directly affect your blood pressure level.

EXERCISE

Your closed ones and physician must have advised you a couple of times to exercise, but you just can't seen to get yourself to the gym. Exercising regularly helps you maintain a normal blood pressure level. Exercising daily for at least 30 minutes can lower your blood pressure level but consistency is required. The best types of exercise include dancing, swimming, cycling, jogging or walking.

DIETARY CHANGES

Eat a healthy diet. Stay away from junk food and instead consume healthy, green and leafy vegetables. Grains, vegetables, fruits and low-fat dairy products can help you lower your blood pressure level.

  • Eat food rich in vitamins and minerals.
  • Consume lots of fruits.
  • Drink lots of water.
  • Maintain a food diary.
  • Avoid eating out, if in case you dine out, then order a salad for yourself.
ALCOHOL Consuming more than a moderate amount of alcoholic beverages can increase your blood pressure. It is advised to avoid alcohol, if you have high blood pressure. Consuming alcohol can also reduce the effectiveness of your blood pressure medication.

LIMIT THE SODIUM INTAKE

Reduction of even a small amount of sodium can help you lower your blood pressure level. In general, it is advisable to limit the intake of sodium up to 2300 milligrams (mg) or less a day. Certain tips can be followed to limit sodium in your diet:

  • Avoid salt: Use flavours and other spices in your food.
  • Reduce the consumption of processed food.
  • Read food labels.

DARK CHOCOLATE

Who doesn’t love chocolate? The reason behind consuming dark chocolate to lower your blood pressure is that dark chocolate contains flavanols that make your blood vessels more elastic thereby increasing the chances of lowering your blood pressure level. Remember that your dark chocolate must contain 70% cocoa.

Also, talk to your friends and family members about your health problem. They may encourage you to take care of yourself and encourage you to incorporate these tips into your daily routine.