High Blood Pressure is sometimes referred to as the silent killer. Frequently exhibiting no symptoms, it poses a significant risk for heart disease and stroke. Experts say that your blood pressure is frequently influenced by the volume of blood your heart pumps. Your blood pressure will increase with the narrower your arteries are. By changing lifestyle, one can lower their risk of hypertension without using medication. We’re going to give you 7 of these efficient methods that you can use to lower your blood pressure.
Exercise Regularly
Try to get in at least 150 minutes a week of moderate-intensity activity, such as swimming, cycling, or brisk walking. Exercises that strengthen the heart and lower stress levels include tai chi and yoga.
Lower Your Weight
Even five to ten pounds lost can have a significant impact on blood pressure if you are overweight. A 2016 Cochrane Library study review states that a weight-loss plan can lower blood pressure by 4.5 mmHg systolic and 3.2 mmHg diastolic.
Consume Less Alcohol
Drinking alcohol can increase blood pressure even in healthy individuals. A study 40 that was published in the journal Clinical and Experimental Pharmacology and Physiology (CEPP) stressed the need for moderation when it comes to alcohol consumption. One millimetre of alcohol increases blood pressure by ten grams.
Consume Garlic
Taking fresh garlic extract internally can aid in the treatment of hypertension. A 2012 review of 87 high-blood pressure patients was included in a PubMed Health publication. The BP of those who consumed garlic was reduced by 6 mm Hg in the diastolic and 12 mm Hg in the systolic ranges.
Dark Chocolate
One of the best things you can do to lower BP is to eat dark chocolate. However, 60 to 70 percent cocoa should be present. A comprehensive analysis of research on dark chocolate discovered that consuming two squares of chocolate daily significantly lowers BP and inflammation in the body.
Avoid Smoking
Quitting smoking is highly beneficial to your general well-being. Smoking raises BP instantly but only momentarily. Additionally, it raises the heart rate. The chemicals in tobacco cause damage to the walls of your blood vessels, which in turn causes inflammation and narrows your arteries, which raises BP.
Reduce Stress
Engage in relaxation exercises including progressive muscle relaxation, deep breathing, and meditation. Take part in enjoyable activities and learn efficient time and task management techniques.
Keep watching our YouTube Channel ‘DNP INDIA’. Also, please subscribe and follow us on FACEBOOK, INSTAGRAM, and TWITTER.
