10 Healthy habits to control your blood pressure

Hypertension or high blood pressure is a condition where an individual has elevated blood pressure in the arteries hence the hearts has to work harder to pump blood. With the ever-changing fast food culture and sedentary lifestyle, this chronic condition has become way more common than earlier. A lifestyle disorder and a silent killer because it doesn’t show its symptoms till it’s become too late. However, you can lower your blood pressure with a healthy lifestyle combined with necessary dietary changes.

Here are some healthy habits to lower your high blood pressure

Lose that extra weight

With an increase in weight, blood pressure also increases.  It is proven that even losing 5 to 10 per cent of your total body weight can help in lowering your overall blood pressure. Being overweight also causes the problem of sleep apnea that means short of breath while sleeping that further increase your blood pressure. Also increased in weight make you more prone to diseases like diabetes and other cardiovascular diseases. Losing weight is the first step towards lowering blood pressure and even losing a little amount of weight will give you a significant result.

Eat a healthy and balanced diet

Incorporating a healthy and balanced diet in your daily routine is key to lower high blood pressure. Incorporate whole grain food, fresh fruits and vegetables and low-fat dairy products in your diet that will not only help in lowering your blood pressure but also helps in maintaining overall health. Incorporates food that is rich in potassium such as green leafy vegetable, sweet potato, nuts and seeds are very prominent in lowering high blood pressure.

Exercise

Any form of exercise strengthens your heart muscles and help it to pump blood more efficiently. Go for a walk or a jog and break the habit of sitting at a place for a prolonged period of time. It is said that sitting in a place for a long period of time leads to excess body fat around waist that leads to increased blood pressure, elevated blood sugar and cholesterol level. If you are having a desk job take a break on an hour and do some stretching.  Exercising not only help you to reduce weight and lower blood pressure but also help in releasing endorphins that help in boosting overall mood.

Limiting the intake of sodium

Limiting the intake of sodium from the diet also helps in lowering high blood pressure.  Sodium is a mineral that is used as an additive in many processed foods to enhance the flavor. If you are already having an elevated level of high blood pressure then lowering your sodium intake will give you a much satisfying result. Instead of eating out junk and processed food that has a high amount of sodium try to prepare your own food seasoned with fresh herbs and spices that will not lower your sodium intake but also give your food an amazing flavor.

Lower your alcohol consumption

Overconsumptions of alcohol leads to an increase in blood pressure and also add extra weight around your waist which is not good for your overall health. Even drinking a moderate amount of alcohol can spike in your blood pressure level and also reduce the effectiveness of the medications you are taking to lower your blood pressure.

Reduce smoking habit

Known as a silent killer, smoking increase the temporary rise in blood pressure and also the tobacco present in the cigarette hardens the arteries and damage the blood vessels walls hence make you more prone to a heart attack so try to limit or consider a full stop on smoking.

Lower your caffeine intake

You have heard a lot of time that they can not start their day without having coffee well that’s the kind of effect caffeine have on your system.  Drinking too much caffeine cause a spike in blood pressure hence if you are addicted to coffee then probably try to cut it to one cup a day.

Take quality sleep

Getting good quality sleep is so much important not only for maintaining a healthy blood pressure but also your overall health. It is proven that people who are not having a good quality night sleep tend to be more prone towards an increased rate of blood pressure, heart disease and even stroke. Practice deep breathing exercise in the night to calm your mind so that you can sleep peacefully in the night as taking a quality night sleep to keep your blood vessel health and lower your blood pressure and keep your heart healthy.

Eat food rich in magnesium

Magnesium is an important element that helps in relaxing blood vessels which in turns helps in lowering blood pressure. Incorporate magnesium-rich food like legumes, whole grain and vegetables that help you to lower your high blood pressure.

Reduce stress with yoga and meditation

Too much stress can cause havoc in your blood pressure so do your best to keep stress off the bay.  It is proven that too much stress constrict your blood vessel that can lead to spikes in blood sugar level. Keep the stress off the bay by seeking what works best for you. When it comes to managing stress yoga and meditation are the proven way to lower it. You can also go for a yoga and meditation retreat in Rishikesh where you can learn various meditation techniques to lower your stress and also this unwinding incorporated with a healthy lifestyle helps you to improve your overall wellbeing.