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Best Methods to Lower Blood Pressure
Blood pressure, also known as hypertension, is typically the end result of an unhealthy lifestyle. In some cases, heredity plays a major role in the development of this medical condition. This medical condition can lead to numerous complications if you leave it untreated. In this article, you will discover how you can prevent this from happening. This contains some of the ways to lower blood pressure safely and effectively.
Body mass index figures imply that if you are beyond your ideal body weight, you have an increased risk of developing high blood pressure. According to studies, obesity is one of the main culprits for the development of numerous problems such as hypercholesterolemia and clogged arteries. In this regard, you have to lose excess weight if you want to lower your current blood pressure reading.
Waist and Hip Measurements
In line with this, you also have to watch your waistline measurement. Specifically, you have to closely monitor your waist to hip ratio figure. This measurement requires you to obtain the circumference of these body parts. After this, you need to divide the waistline measurement by the hip circumference. If the result is more than 0.7, you have to modify your diet program and your exercise routines. This is important because an increase in this value will imply that you will have a greater chance of having complications from high blood pressure.
Regular exercise is also considered as one of the ways to lower blood pressure. According to studies, an average of 30 minutes’ worth of physical activity in a day is required so you will not have a sedentary lifestyle. The physical activities done during that time period need not be in a single instance. These may be performed on a cumulative basis. However, if you want to be proactive in lowering your blood pressure reading, you should develop the appropriate exercise program to help you make improvements for the first few weeks. In this regard, you may talk to your physician regarding this matter.
Aside from exercise, having a healthy diet program is helpful for the purpose of lowering your blood pressure. Eating food items such as vegetables, fruits, whole grains, and dairy products with low fat contents are advisable. On the other hand, you should avoid those that are abundant in cholesterol, simple carbohydrates, and saturated fat. You may also benefit from your diet program by reducing your sodium intake and increasing your water consumption. Increasing potassium intake is also helpful in lowering blood pressure.
Anxiety and stress can cause temporary spikes in blood pressure. In this light, you may consider pondering on things that can trigger stress for you. Some of these things may include finances, family concerns, work, and other illnesses that you have. Once you determine the culprit, you should work your way to get rid of it.
Constant blood pressure monitoring can help motivate you to do the methods previously mentioned. Also, this can serve as a feedback mechanism that can tell you if you are doing lifestyle modification the right way.
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