Do you monitor your blood pressure every day? Normal blood pressure is vital to life. It indicates that the blood flows around the circulatory system, smoothly transporting oxygen/nutrients through arteries to the tissues and organs.
What is a healthy blood pressure reading?
When the reading goes as 120 (systolic) and 80 (diastolic), the blood pressure is completely normal. When the same measure goes over 140/90, it states an elevated blood pressure level or hypertension.
Elevated Blood Pressure or Hypertension
When the numbers are higher than 120/80 mm Hg, it indicates a red flag, i.e., elevated blood pressure. However, technically, these numbers are not considered high blood pressure but state that you’ve moved out of the normal range. Moreover, you shouldn’t ignore these numbers as elevated high blood pressure can soon turn into actual high blood pressure making the individual prone to the risk of heart disease and stroke.
When the blood pressure is high, it tends to cause the heart to work harder than ever and more likely to cause stroke, vision issues and kidney failure.
What are the symptoms of high blood pressure?
There are several symptoms caused due to severe high blood pressure. These include:
- Extreme headache
- Chest pain
- Vision issues
- Fatigue
- Difficulty in breathing
- Uneven heartbeat
- Blood in the urine
Here are some of the lifestyle changes one can accommodate to reduce elevated blood pressure without requiring medications.
Move Your Body
It is time for you to give more time to exercise and increase your activity in the following ways:
- Take stairs instead of elevators/lifts
- Play a team sport
- Go for bike rides
- Walking instead of driving
Just make sure you do it regularly and workout for at least half an hour a day.
Lose Weight
If you are overweight, try to lose weight. Additionally, you will lower your risks of other medical issues as well.
Cut Sugar and Refined Carbohydrates
Cutting down sugar and carbs can help you lose weight and indirectly lower your blood pressure.
Consume Potassium & Less Sodium
Include potassium-rich foods in your diet like fish, low-fat dairy, fruits and vegetables to lower your blood pressure. Limit processed foods and avoid using salt in your foods.
Stop Smoking
Though smoking causes a temporary increase in your blood pressure and heart rate, it is best to stop smoking. Meanwhile, this change can support you in numerous other ways.
Stop Stressing
Reduce stress through ways like deep breathing, reading a book, walking or watching a comedy movie. Listening to music regularly has shown effective results in reducing systolic blood pressure.
Practice Yoga or Meditation
Yoga involves activity like breathing control, posture and meditation help to reduce stress and even blood pressure. Make sure you practice yoga regularly to avoid BP issues.
Eat Dark Chocolate
Eating dark chocolates tends to lower blood pressure. The flavonoids present in chocolate helps to dilate or widen the blood vessels.
Get Enough Sleep & Rest
Not getting adequate sleep can hinder your blood pressure levels. Try to fix a sleep schedule, spend some relaxing time and avoid taking daytime naps.
Just a few lifestyle changes from your side & then you are all set to stay away from elevated blood pressure.
Stay Happy, Stay Healthy!
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