Contents:
- Medical Video: 5 Simple Ways to Manage Your Blood Pressure
- What are the healthy habits that can reduce blood pressure?
- 1. Actively moving
- 2. Lower weight
- 3. Stop smoking and stay away from cigarette smoke
- 4. Pay attention to food labels
- 5. Cook home alone
- 6. Eat fruit and vegetables
- 7. Manage stress
Medical Video: 5 Simple Ways to Manage Your Blood Pressure
Lifestyle changes are important steps to lower blood pressure. Whether you have been diagnosed with hypertension, pre-hypertension, or have normal blood pressure - these healthy habits can prevent high blood pressure. In addition, the following habits also help reduce the risk of heart attack due to worsening hypertension, while delaying, avoiding, or reducing your need to take hypertension drugs.
What are the healthy habits that can reduce blood pressure?
1. Actively moving
Exercise is one of the most effective ways to reduce blood pressure. Don't reason You don't have time, sports are actually very easy to do, really. For example, you want to meet with friends, chat while walking in the park or museum.
You can even go up to the classroom or office via the stairs, not the escalator or elevator. When walking in the mall, don't just stay on the escalator. Climb the stairs as if you were up an ordinary ladder.
2. Lower weight
Well, besides exercise, reducing weight is also effective for lowering blood pressure. So if the sports tricks have not been effective enough to reduce weight, try a more intense sport. For example exercise at the gym, jogging, riding a bicycle, swimming, or yoga.
3. Stop smoking and stay away from cigarette smoke
Stop smoking for normal blood pressure. Reduce the number of cigarettes every day until you can stop smoking completely.
For those of you who don't smoke, stay away from cigarette smoke to prevent the health effects of being a passive smoker.
4. Pay attention to food labels
Reduce foods that are high in sodium and too salty from everyday foods. The method is simple, read the nutritional information printed on your food label.
Unconsciously, packaged foods tend to contain a lot of sodium. The American Heart Association notes that bread, packaged meat, and canned soup turns out to be quite high in sodium.
5. Cook home alone
Cooking habits at home is very important if you want to lower blood pressure, because you can ensure that cooked food is a quality and nutritious food ingredient. Food made at the factory is processed in such a way that the shelf life is long. The fiber will be taken, added various chemicals, and given salt, fat, and added sugar.
From now on, make it a habit to cook at home rather than buy outside. First try simple recipes that you like so that cooking shows are fun.
6. Eat fruit and vegetables
Fruits and vegetables are rich in dietary fiber, vitamins, potassium, antioxidants, and magnesium. So, a diet rich in fruits and vegetables can help you lower blood pressure. Even a study shows that eating lots of fruit can prevent you from experiencing hypertension later on.
7. Manage stress
Severe stress will narrow the blood vessels and cause blood pressure to rise, even if only temporarily. However, stress can trigger a variety of unhealthy habits that cause hypertension. For example, eating mostly, staying up late, addicted to cigarettes, or drinking excessive alcoholic drinks.
Therefore, manage your stress as well as possible. For example by exercising, vent to your closest friends, take a break, or calm your mind with deep breathing techniques.
