1.
Exercise regularly
Regular exercise at least
30 minutes most days from a week can lower your blood pressure by 4 to 9
millimeters of mercury (mm Hg). It is important to be consistent because if you
stop exercising, your blood pressure can rise again.
If you have high
blood pressure (hypertension), exercise can help you avoid developing
full-blown hypertension. If you already have hypertension, regular physical
activity can bring your blood pressure down to safer levels. The best types of
exercise for lowering blood pressure include walking, jogging, cycling,
swimming or dancing.
2. Breathe deeply
Try 5 minutes in the
morning and at night for low blood pressure. Inhale deeply and expand your
belly. Exhale and release all of your tension.
Maintaining a healthy
weight for your body helps keep your blood pressure in check. If you are
overweight, losing excess weight is especially important for lowering blood
pressure. Hypertension, when coupled with obesity is dangerous to long-term
health. Obesity can cause poor circulation, stress on joints and bone structure
and stress to the heart.
4. Eat bananas
You know that eating
too much salt can raise blood pressure, but most people aren’t aware of the
benefits of potassium, which counters sodium’s ill effects.
According to the Dietary Guidelines, people with hypertension may especially benefit from upping the amount of potassium in their diet. A few good sources: bananas, a baked potato with skin, orange juice.
According to the Dietary Guidelines, people with hypertension may especially benefit from upping the amount of potassium in their diet. A few good sources: bananas, a baked potato with skin, orange juice.
5. Eat a healthy diet
Eating a diet that is
rich in whole grains, fruits, vegetables and low-fat dairy products.
Dairy food : Writing down what
you eat, even for just a week can surprising light on your true eating habits.
Boosting potassium: Potassium can effects
of sodium on blood pressure. The best source of potassium is food such as
fruits and vegetables rather than supplements.
6. Pick potatoes
Top sources of
potassium-rich produce to achieve low blood pressure include sweet potatoes,
tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe,
honeydew melon and dried fruits.
7. Reduce and Manage Stress
Stress can increase
blood pressure at least temporarily. You will want to pay particular attention
to lowering your stress if you are at risk for high blood pressure due to being
overweight. Many activities can help you stay calm while suffering from daily
stresses. Many of the same healthy actions those are good for your blood
pressure like eating right and exercising.
8. Cut salt
People with normal
blood pressure, moderately high blood pressure, and full-fledged hypertension
can reduce their blood pressure by cutting salt intake.
We get most of our sodium from processed foods, so stick with whole foods. When you do eat foods with nutrition labels, be sure to check their sodium content.
We get most of our sodium from processed foods, so stick with whole foods. When you do eat foods with nutrition labels, be sure to check their sodium content.
9. Yoga
Yogic breathing
exercises reduced blood pressure in people with hypertension, possibly through
their effects on the autonomic nervous system, which governs heart rate,
digestion, and other largely unconscious functions.
