3.Adopt DASH
DASH stands for Dietary Approaches to Stop Hypertension, and following these approaches can reduce your systolic blood pressure by around 11 mm Hg. DASH consists of the following:
- Eat fruits, vegetables, and grains
- Eat low-fat dairy products, fish, lean meats, and nuts
- Avoid foods containing high levels of saturated fats.
- Cut back on desserts and sweet drinks.
4-Shed Excess Weight
High blood pressure is directly linked to excess weight. Shedding ten pounds, around 4.5kg, will assist you in lowering your blood pressure.
As well as your weight, you should regularly check your waistline. Too much fat around your waist, known as visceral fat, can lead to medical complications, including high blood pressure. As a guide, males should have a waistline measuring under forty inches. For females, this measurement should not exceed thirty-five inches.
5-Quit Smoking
Occasionally smoking will temporarily raise your blood pressure, and heavy smoking will make it remain elevated for extended periods. If you have high blood pressure and continue to smoke, you run the risk of it becoming dangerously high, suffering from a stroke or heart attack. Even being exposed to second-hand smoke for a prolonged period can increase the risk of high blood pressure.
If you cease smoking, your blood pressure will return to a normal level, and there are other health benefits from quitting too.
6-Try To Avoid Becoming Stressed
In the fast-moving society in which we live, it is all too easy to become stressed with work, friends, and family demands. It is not often straightforward to find time to relax, but you must try to do so.
Becoming stressed can lead to a temporary increase in blood pressure. If you are continuously stressed-out, your blood pressure will remain high for long periods.
Identifying the triggers for your stress will help you remove it, as you can put measures in place to resolve whatever issues are present. A simple step you can take towards reducing stress in your life is controlling your breathing, meditating, or practicing yoga.