8 Effective ways to lower your blood pressure
High blood pressure is the persistent elevation of blood pressure above the normal level, usually above 140/90 mm Hg in an adult.
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High blood pressure also known as Hypertension is called a “silent killer” for good reason, it has no symptoms over time, but is a major risk and if untreated it can cause heart disease, heart attack, kidney disease, and stroke, and these diseases are among the leading cause of death.
Narrow arteries increase resistance, the narrower the arteries are, the higher the blood pressure.
Blood pressures are usually measured in millimeters of mercury which is abbreviated as mm Hg
There are two numbers involved in the measurement. The systolic and the diastolic blood pressure
The systolic blood pressure: This is the top number which represents the pressure in your blood vessel when your heartbeats.
The Diastolic blood pressure: This is the bottom number which represents the pressure in your blood vessel between beats when your heart rests.
Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that is 130/80 mm Hg or more is considered high. If your number is above normal but under 130/80 mm Hg, you are having elevated blood pressure and at a risk for developing high blood pressure
Below are the 8 ways you can lower your blood pressure
Exercises are one of the tips that help lower high blood pressure.
Regular physical activity such as 150 minutes a week, or about 30 minutes a day will help increases your heart and breathing rates, This will put your less pressure on your arteries and lower your blood pressure.
In a 2013 study, an adult who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic. These results are as good as blood pressure medication
Finding a way to reduce stress will help in lowering your blood pressure.
We live in stressful times, where we can’t do without having stressed day in our daily work or routine, Family demands, National and international politics. but at such, a high blood pressure individual must ensure to find means of reducing stress, this will help and do a great job in lowering your blood pressure
There are lots of various ways to successfully reduce stress, but you will have to find what works for you. Take a walk, Take deep breathe, play little games, watch comedy.
Eat a healthy diet
Most people don’t eat a balanced diet. Eating a diet that is rich in grains, fruits vegetable and low-fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have a high blood pressure
Quit smoking is good for your all-round health, it will help you reduce your risk of heart disease and improve your health.
smoking causes and immediate but temporary increase in your blood pressure and an increase in your heart rate.
The chemical in tobacco will increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries
Each cigarette you smoke increases your blood pressure.
Smokers are liable to die at a very young age but people who quit smoking might live longer
Reduce your alcohol intake
Taking alcohol can increase blood pressure, even if you’re healthy
It is advisable to drink in moderation, alcohol can increase your blood pressure by 1mm Hg for every 10 grams of alcohol consumed
Research has suggested that low-to-moderate of alcohol may protect the heart
You shouldn’t have more than a drink per day, if you do, cut back!
Get a good restful sleep
Getting a good restful sleep help reduces your blood pressure, if you don’t cultivate habits of sleeping well, it can affect your blood pressure.
People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure
Most people don’t find it easy sleeping at night, there are various ways to help get a restful sleep. Do exercises, Try setting a good and regular sleep schedule, spend time relaxing.
Take medicinal herbs
God has blessed us enough with kinds of medicinal herbs
Over time Herbal medicines have been used in many cultures to treat a variety of ailments.
Some herbs have ever been shown to lower blood pressure, more research is required to identify doses and components in the most useful herbs.
It is advisable to always check with your doctor or pharmacist before taking herbal medicines
See your doctor regularly and monitor your blood pressure at home
A regular visit to your doctor will help in controlling your blood pressure, your blood pressure needs to be well-controlled, check with your doctor how often you need to check it, your doctor is in the best position to tell you whether to check daily or less often.
Monitoring from home can help you keep tabs on your blood pressure, make sure your lifestyle changes are working and alert you and your doctor to potential health complications. Tell your doctor about your home monitoring.