If you successfully take charge of your blood pressure, naturally, you will probably have a healthy lifestyle, avoid, delay or reduce the necessity for medication.

Here are some tips to maintaining a steady blood pressure:

1. Exercise regularly:

Regular physical activity — like 150 minutes per week, or about half-hour most days of the week — can lower your pressure by about 5 to eight torrs if you’ve got high blood pressure.

It is vital to be consistent because if you stop exercising, your pressure can rise again.


If you’ve got an elevated pressure level, exercise can facilitate your avoid developing hypertension.

If you have already got hypertension, regular physical activity can bring your pressure level right down to safer levels.

Some samples of cardiopulmonary exercise you’ll attempt to lower pressure level include walking, jogging, cycling, swimming or dancing. In addition, you can  try high-intensity interval training, involving alternating short bursts of intense activity with subsequent recovery periods of lighter activity.

Strength training, sometimes also help reduce pressure. Aim to incorporate strength training exercises a minimum of two days per week. Ask your doctor about developing an exercise program.


2. Limit alcohol intake:

 Alcohol will be both good and bad for your health. By drinking alcohol only sparsely — generally one drink daily for ladies, or two each day for men — you’ll potentially lower your vital sign by about 4 pressure unit.

But that protective effect is lost if you drink an excessive amount of alcohol. Drinking over moderate amounts of alcohol can actually raise pressure by several points.

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3. Quit smoking:

Each cigarette intake increases your vital sign for several minutes after you finish. Stopping smoking helps your pressure level return to normal.

Quit smoking

The overall health can be improved by quitting smoking and this in turn also reduce the risk of cardiomyopathy. People that quit smoking may live longer than those that never quit smoking.


4. Reduce your stress:

Chronic stress may contribute to high vital sign. More research is required to see the consequences of chronic stress on vital sign.

Occasional stress can also contribute to high pressure level if you react to worry by eating unhealthy food, drinking alcohol or smoking.

Take your time to give some thought to what causes you to feel stressed, like work, family, finances or illness. Once you discover what’s causing your stress, consider how you’ll eliminate or reduce it.


5. Cut back on caffeine:

The role caffeine plays in pressure level continues to be debated. Caffeine can raise pressure up to 10 pressure unit in those who rarely consume it.

But those that drink coffee regularly may experience little or no effect on their pressure level.

Cut back caffeine

Although the long-term effects of caffeine on the vital sign aren’t clear, it’s possible pressure level may slightly increase.

To see if caffeine raises your blood pressure, check your pressure within half-hour of drinking a caffeinated beverage. If your force per unit area increases by 5 to 10 millimeters of mercury, you will be sensitive to the vital sign raising effects of caffeine. Ask your doctor about the results of caffeine on your pressure.

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6. Eat a healthy diet:

Your blood pressure can be kept on a low if you make a habit of consuming a diet that’s rich in whole grains, fruited, vegetables and dairy products; low-key, precisely.

Saturated fats and cholesterol can be skimped too.

Changing your eating habits is not easy, but you can have a healthy diet with these 3 tips:

  • Keep a food diary.

You can shed surprising light on your true eating habits if you try and write down what you eat for just one week. Monitor what, how much, why and when you eat.

  • Consider boosting potassium.

The effects of sodium on the blood pressure can be lessened by taking potassium. The best sources of potassium as a food are fruits and vegetables. Supplements are not considered. Get tips from your doctor about the levels of potassium that suits you better.

  • Be a smart shopper.

When you shop, read food labels. When you’re dining out, stick to your healthy eating plan, too.


7. Reduce sodium in your diet:

At least, about 5 to 6 mm Hg or blood pressure can be reduced, if peradventure you have high blood pressure by just a small reduction in your sodium diet, thereby improving your health.

Sodium intake has different effect on blood pressure of different people. In lieu of this, sodium intake should not exceed 2,300milligrams (mg) a day or less.

However, 1500 mg a day sodium level or less is ideal for most adults.


8. Losing weight:

As weight increases, blood pressure increases, too. Overweight can also cause breathing disruption while you sleep(sleep apnea), which in turns, raises your blood pressure.

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Lose some weight

Losing weight is one of the most effective changes in lifestyle for controlling pressure of the blood. If you’re overweight or obese, losing even a small considerable amount of weight can help reduce the blood pressure.

In short, you may reduce about 1mmHg of your blood pressure with each kilogram of wight you shed.


9. Check your blood pressure frequently at home and visit the doctor often;

You can keep tabs on your blood pressure, make certain that your changes in life are working, alert you and your doctor to potential health issues if you engage in proper home monitoring.

There’s a wide availability of blood pressure monitors, without a prescription. Be sure to discuss with your doctor about home monitoring before you engage in it.


10. Regular visits to your physician:

If your vital sign is well-controlled, visit your doctor about how often you would like to test it. Your doctor may suggest a check per day or less often.

If you make any changes in your medications or other treatments, your doctor may recommend you check your force per unit area starting period after treatment changes and per week before your next appointment.

Thanks for reading…

Updated  on 2nd  of March, 2021

No part of this article may be edited, copied without the permission of the author