You do not need to do a general review of life to improve blood pressure: Small Steps add up to big changes.
Here are 6 simple steps that can help you lower and maintain your blood pressure in a healthy range, suggested by Dr. Naomi Fisher, of Harvard University School of Medicine, in the US
LOSE SOME POUNDS
By far, the most effective way to reduce high blood pressure is to lose weight if you are overweight, says Fisher. And it does not require a huge weight loss to make a difference: even losing as little as 10 pounds can lower your blood pressure.
READ THE LABELS
Eliminate high-sodium foods by carefully reading the labels. “It is very difficult to reduce sodium in the diet without reading the labels, unless you prepare all your own food,” says Fisher. Consider what the American Heart Association (AHA) called the 6 most salty foods: breads and rolls, sausages, pizza, poultry, soup and sandwiches.
GET IN MOTION
Try to exercise half an hour at least 5 days a week. “Make sure you do something you love, or you will not follow it,” says Fisher. “For some that means dancing, for others, riding a bicycle or walking at a rapid pace with a friend.” Find a way that you enjoy.
MAKE A LITTLE STRENGTH
Add some weight lifting to your exercise regimen: it will help you lose weight and keep you in shape.
LIMIT ALCOHOL
Take it to a single glass a day or delete it. Drinking too much and too often can increase your blood pressure, so practice moderation.
REDUCE STRESS
With non-invasive techniques, for example with daily meditation or deep breathing sessions. Stress hormones can not only contract blood vessels and cause temporary spikes in blood pressure, but also put cardiovascular health at risk over time.
High blood pressure, also known as hypertension, is a major risk factor for heart disease and stroke (CVA), the two leading causes of death worldwide, reports the American Heart Association (AHA).
Did you know:
According to researchers at the University of Chicago, the risk of hypertension can increase by 37% if you sleep an hour less than you should.
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