{"id":1939,"date":"2016-12-30T06:38:49","date_gmt":"2016-12-30T06:38:49","guid":{"rendered":"http:\/\/blog.adityabirlahealth.com\/?p=1939"},"modified":"2024-05-08T16:23:45","modified_gmt":"2024-05-08T10:53:45","slug":"5-lifestyle-changes-to-lower-your-blood-pressure","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2016\/12\/30\/5-lifestyle-changes-to-lower-your-blood-pressure\/","title":{"rendered":"Effective Lifestyle Modification For Hypertension: Lower Your Blood Pressure"},"content":{"rendered":"

High blood pressure is known as the \u2018silent killer\u2019 as most people do not realise the danger it causes until it\u2019s too late. Commonly referred to as \u2018Hypertension\u2019, high blood pressure increases your risk of health problems such as heart disease, stroke and kidney issues, etc.<\/p>\n

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You can follow these healthy lifestyle habits which will help prevent high blood pressure and its related health problems.<\/p>\n

1.\u00a0Watch your waistline<\/h2>\n

Losing weight is the most effective lifestyle change you can make to control your blood pressure. According to recent studies, losing just 5 kgs can help reduce your blood pressure.\u00a0 Besides losing weight, make it a point to keep an eye on your waistline. Generally, it\u2019s said that men with a waist over 40 inches and women with a waist above 35 inches are at risk.<\/p>\n

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2.\u00a0Eat a balanced diet<\/h2>\n

Make sure you consume a diet rich in whole grains, fruits, vegetables, low-fat dairy products and low saturated fats and cholesterol to help keep your blood pressure under control. It\u2019s important to understand what and how much you\u2019re eating. Create a meal plan if that works for you.<\/p>\n

Check out our article on – The Best Breakfast Foods for Those with Hypertension \u2013 to get some ideas on the right foods for your first meal of the day.<\/p>\n

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3.\u00a0Exercise regularly<\/h2>\n

Your body requires regular physical activity \u2013 at least 30 minutes a day to prevent high blood pressure. You can choose your preferred activity from swimming, cycling, jogging, dancing, yoga or walking or strength training; they all help.<\/p>\n

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4.\u00a0Cut back on salt<\/h2>\n

When you consume excess salt, your body tends to retain fluid thus, causing an increase in your blood pressure. By reducing your salt intake, you can help reduce your blood pressure. Make sure you avoid processed foods as they tend to have a high amount of salt.<\/p>\n

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5.\u00a0Curb those bad habits<\/h2>\n

When consumed in moderation, alcohol isn\u2019t a problem for your body. However, excess drinking can increase your blood pressure as well as reduce the effectiveness of hypertension medication, should you be on any. Studies show that men should try and limit their alcohol consumption to two alcoholic drinks per day, whereas women should limit it to one per day.<\/p>\n

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Each time you smoke a cigarette, your blood pressure temporarily increases for a few minutes. If you\u2019re a heavy smoker, your blood pressure will stay high for an extended period of time. Even second-hand smoke can put you at an increased risk for high blood pressure.<\/p>\n

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Keeping these 5 simple things in mind could help you live a comfortable life and cut down on hypertension.<\/p>\n

Blood pressure is not a critical ailment if controlled in the initial stages. Proper chronic care management plans<\/a> and consulting doctors regularly will ensure that lifestyle diseases are kept at bay.<\/p>\n

Browse more blog topics like 5 Home Remedies For BP<\/a> and How To Lower Blood Pressure<\/a> on our health and lifestyle blog<\/a>.<\/p>\n

Source – Mayoclinic.org<\/p>\n","protected":false},"excerpt":{"rendered":"

High blood pressure is known as the \u2018silent killer\u2019 as most people do not realise…<\/p>\n","protected":false},"author":1,"featured_media":2385,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3118,8,4243],"tags":[157,154,156,155,160,161,153,152,158,159],"class_list":["post-1939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blood-pressure","category-lifestyle-conditions","category-self-care","tag-balanced-diet","tag-break-bad-habits","tag-cut-back-salt","tag-healthy-habits","tag-limit-alcohol","tag-lower-stress","tag-reduce-blood-pressure","tag-reduce-hypertension","tag-regular-exercise","tag-stop-smoking"],"acf":[],"yoast_head":"\nEffective Lifestyle Modification for Hypertension: Lower Your Blood Pressure<\/title>\n<meta name=\"description\" content=\"Discover practical tips and lifestyle changes to manage hypertension. 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