The blood pressure level of every individual generally fluctuates throughout the day, but chronic high blood pressure is detrimental to health. It is often termed as a “silent killer.” According to a report by the CDC, 29% of adults in the country suffer from high blood pressure. A few common causes of high blood pressure are diabetes, alcohol consumption, obesity, smoking, and poor diet selection.
However, to find out how to lower high blood pressure, discussed below are 10 effective methods to keep high blood pressure in check:
Exercise Regularly
A regular workout makes the heart stronger, leading to the pumping of blood with less effort. This ultimately leads to lesser pressure on arteries by the blood and lowers high blood pressure. An advisory by the American Heart Association suggests 40 minutes of physical activity every day.
Reduce Your Weight
A reduction in body weight helps in a significant reduction of high blood pressure. Losing even 5-10 pounds of weight will give you an answer on how to lower high blood pressure.
Avoid Processed Food
You can control your body weight by restricting the consumption of refined sugar and processed food. Restricting the use of processed food also reduces the salt intake.
Avoid Smoking
The hazardous chemicals present in a cigarette smoke increases the heartbeat and blood pressure. Moreover, the arteries shrink. This further exacerbates the blood pressure problem.
Start Stress-relieving Activities
Stress is known to increase the levels of blood pressure. If you are wondering how to lower blood pressure quickly, practice stress-relieving exercises regularly such as listening to music, performing yoga, and sitting for meditation.
Sleep Properly
Insufficient sleep has often been linked to high blood pressure. According to many studies, seven hours of sound sleep is highly recommended.
Have a Garlic Clove Daily
The regular intake of one clove of garlic lowers high blood pressure. Allicin, a volatile compound present in garlic, dilates the arteries, thereby reducing blood pressure.
Reduce Your Caffeine Intake
Caffeine temporarily raises blood pressure levels. If you are a regular coffee drinker, make sure you reduce your coffee consumption or go for a decaffeinated one.
Reduce Consumption of Alcohol
Although a moderate consumption of alcohol is advisable, intake of alcohol in high doses on a daily basis increases blood pressure levels. So keep yourself away from getting addicted to it.
Take Timely Medications
Sometimes, the answer to the question “how to lower high blood pressure?” is medications. They are prescribed in cases where the blood pressure is very high or lifestyle changes do not have any beneficial effects. They are strictly taken as per the guidance of a medical practitioner.
High blood pressure is increasingly becoming a common health disorder. A range of lifestyle and dietary changes are essentially required to control this issue.