Excessively high blood pressure is often a major sign of an unhealthy lifestyle. High blood pressure can lead to a number of medical complications, particularly later in life. Anything higher than 140/90 is generally considered to be high. Getting it under control using the following tips will help you to live a healthier lifestyle and reduce the risk of heart problems.
1. Exercise on a Regular Basis
Unless your situation is particularly severe, you shouldn’t need to start pumping iron at the gym every day. Instead, get into the habit of integrating a small but consistent amount of exercise into your daily routine. Just thirty minutes of physical exercise per day can be enough to make a noticeable different in just a matter of weeks.
Through regular exercise and dieting, you will also lose weight, a major cause of high blood pressure. Just remember-that exercise should be consistent and as evenly spread throughout the week as possible. Saving it all for one-or-two days of the week is not optimal.
2. Improve Your Diet
As stated previously, excess weight is a number one cause of high blood pressure. Another common cause is an excess of salt in your diet. Changing a few dietary habits can make a great deal of difference not only to your blood pressure but also to your overall health. If you find it difficult to stick to a diet, you may want to try keeping a food diary. Among the healthiest foods, particularly when it comes to lowering blood pressure, are whole grains fruits and vegetables. You should also work on eliminating saturated fats from your diet, such a fry-ups, and carbohydrates. Avoid adding salt to food and stay away from processed foods as much as you can.
3. Reduce Stress
Stress is another of the most common causes of heightened blood pressure, and unfortunately, it can be a difficult issue to confront. Reducing stress will not only decrease your blood pressure; it will improve your health overall. There will be less impulse to eat or drink to excess, and you will sleep better. Try to cut out the most stressful aspects of your life as much as possible. It may be time to find a new job or to get out of a relationship which is not working out. Alternatively, a change of scene in the form of a holiday can make a world of difference.
4. Reduce Alcohol Consumption
In small amounts, alcohol may actually be good for your blood pressure. However, drinking excessively and going over your recommended daily intake limits on a regular basis can end up having quite the opposite effect, as well is causing harm to many other aspects of your health in the process. For those who drink a great deal, it is better to cut down over a longer period of time, since the withdrawal symptoms can actually be as bad as the alcohol intake itself. Finally, avoid the habit of bingeing on the weekends, even if you have been completely tea-total all week.
5. Quit Smoking
If you are a smoker, it should not come as any surprise that smoking can also increase blood pressure as well as harm you in a huge variety of other ways. A single cigarette can increase your blood pressure for over an hour, but if like most smokers, you smoke throughout the day, your blood pressure remains at a constant high. There are many ways to quit smoking, including nicotine patches, gum, and inhalers. More unusual methods include hypnotism. Alternatively, if you have tried and failed to quit, you may want to try using electronic cigarettes. You can get VaporDNA coupon code 2017, from vapor beast coupons. These will come in handy in your budgeting.
6. Keeping on Top of Things
If you suspect that you have high blood pressure, it is important that you monitor it. You can purchase a blood pressure monitoring machine (sphygmomanometer) from certified pharmacies. You should also visit your doctor before getting started with home monitoring. In more severe cases, you may find that you will have to go in for regular check-ups. Ideally, try to get all of your healthcare needs addressed at the same place.