|By Lizzy Adie.
High blood pressure is a rather unique condition because unlike most health issues, it usually has no identifying symptoms, for this reason, blood pressure is commonly referred to as “silent killer”. Life style plays an important role in treating high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.
Here are six steps you can take to lower your blood pressure and keep it down.
1. Eat a Healthy Diet : Eating a diet that is rich in whole grains, fruits, vegetables and low fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14mm Hg. This eating plan is known as a Dietary Approaches to stop Hypertension (DASH) diet.
2. Exercise Regularly : Regular physical activity at least 30 to 60 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of Mercury (mm Hg). And it doesn’t take long to see a difference. If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks. If you have prehypertention – systolic pressure between 120 and 139 or diastolic pressure between 80 and 89,exercise can help you avoid full blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Talk to your doctor about developing an exercise program. Even moderate activity for 10 minutes at a time, such as walking and strength training can help.
3. Reduce Sodium in Your Diet :Even a small reduction of sodium in your diet can reduce blood pressure by 2 to 8mm Hg. One level teaspoon of salt has 2,300mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
4. Limit The Amount Of Alcohol You Drink : Alcohol can be both good and bad for your health. In small quantity, it can potentially lower your blood pressure by 2 to 4 mm Hg. But, that protective effect is lost if you drink too much alcohol. If you don’t normally drink alcohol, you shouldn’t start drinking it as a way to lower your blood pressure. There’s more potential harm than benefits to drinking alcohol.
5. Breath Deeply : slow breathing and meditative practice such as quiting, yoga and tai chi decreases stress hormone, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
6. Relax With Music : Need to bring down your blood pressure a bit more than medication, try listening to music, the right tune can help, it helps to relax your mind and tissues.
Read more about blood pressure via www.mayoclinic.org.