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8 Easy Ways To Manage Blood Pressure

What is high blood pressure?
High blood pressure or hypertension occurs when your blood pressure increases to an unsanitary level. The blood pressure assessment takes into account how much blood flows into the blood vessels and how much blood resistance it experiences when the heart is beating. 
Close arteries increase resistance. The thinner your arteries, the higher the blood pressure would be. Increased pressure can cause health problems, including heart disease, over the long term. 
Hypertension is very normal. In fact, since the guidelines have recently changed, almost half of American adults are now expected to be diagnosed with this condition. In this blog, we will provide you some highly effective hypertension exercise tips that will ultimately help you in lowering blood pressure. 
Hypertension usually progresses over several years. Usually, you do not experience any signs. But even without symptoms, high blood pressure can cause damage to your blood vessels and organs, especially your brain, heart, eyes, and kidneys. 
Early detection is quite critical. Daily measurements of blood pressure will help you and your doctor identify any changes. If your blood pressure is raised, your doctor will make you check your blood pressure for a few weeks to see if your blood pressure remains higher or falls down to normal levels. Not just this, with the help of different hypertension exercise tips, you can attain normal blood pressure and ensure your fitness. 

Know more about blood pressure
The blood pressure is expressed in millimeters of mercury, which is abbreviated to mm Hg. There are two numbers involved in the measurement: 

  • Systolic blood pressure: The maximum number is the pressure in your blood vessels as your heartbeats. 

  • Diastolic blood pressure: The bottom number represents the pressure between the beats in your blood vessels when your heart is resting. 

Your blood pressure depends on how much blood the heart pumps and how much resistance there is to blood flow through the arteries. The thinner your arteries, the higher your blood pressure.
Blood pressure below 120/80 mm Hg is considered natural. Blood pressure of 130/80 mm Hg or higher is considered to be high. When the numbers are above average but below 130/80 mm Hg, you fall under the category of elevated blood pressure. This means that you are at risk of developing high blood pressure. But your fitness can be improved by following some hypertension exercise tips that we are going to share in the next section of this post.

The good news about high blood pressure is that lifestyle changes can dramatically reduce your numbers and lower your risk - without needing medication.
8 Easy Ways For Managing and Lowering Blood Pressure
In this section of our post, we will reveal the most effective and beneficial ways of lowering blood pressure. We will also be sharing some fitness tips and hypertension exercise tips.

  1. Lose Extra Weight


Blood pressure is often increased as weight increases. Overweight can also cause disturbed breathing while you sleep (sleep apnea), which further increases your blood pressure. 
Weight loss is one of the most common lifestyle improvements to regulate blood pressure. Losing only a small amount of weight if you are overweight or obese will help to raise your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose. 
Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
  1. Exercise 

Regular physical activity - such as 150 minutes a week or about 30 minutes most days of the week - may reduce your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It 's crucial to be consistent because if you stop exercising, your blood pressure will rise again. 
Exercise may help you avoid developing hypertension if you have increased blood pressure. When you already have hypertension, daily physical exercise will reduce your blood pressure to a healthier level. 
Some examples of aerobic exercise that you may try to lower your blood pressure include walking, jogging, cycling, swimming, or dancing. You may also pursue high-intensity interval training, which includes combining brief bursts of intense exercise with accompanying bursts of lighter exercise. Power training will also help reduce blood pressure. Purpose to provide strength training activities at least two days a week. Speak to your doctor about the creation of an exercise plan.
  1. Eat Healthy Diet 

Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and skimps on saturated fat and cholesterol will reduce your blood pressure by up to 11 mm Hg if you have high blood pressure. This food program is known as the Nutritional Strategies to Avoid Hypertension (DASH) diet. 
It's not easy to change your eating habits, but with these tips, you can take a healthy diet: 
Hold your food log. Writing down what you're eating, even for a week, can shed surprising light on your true eating habits. Monitor what you're eating, how much, when, and why. 
Potassium may reduce the effects of sodium on blood pressure. Food, such as fruit and vegetables, is the best source of potassium rather than supplements. Talk to your doctor about the potassium level that is best for you. 
Be a smart shopper, man. Learn the food labels when you shop and stick to your balanced eating schedule when you dine out, too. 
  1. Reduce the amount of sodium in your diet

Only a modest reduction in sodium in your diet will boost your heart's health and reduce your blood pressure by around 5 to 6 mm Hg if you have high blood pressure. 
The effect of sodium intake on blood pressure differs between groups of people. In general, limit sodium to 2,300 milligrams (mg) per day or less. Nevertheless, a lower sodium consumption of 1,500 mg per day is ideal.
  1. Limit the amount of Caffeine

The role of caffeine in blood pressure is still under debate. Caffeine can increase blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may have little or no effect on their blood pressure. 
While the long-term effects of caffeine on blood pressure are not apparent, there may be a small rise in blood pressure. 
To see if caffeine increases your blood pressure, check your blood pressure within 30 minutes of drinking caffeine. If your blood pressure increases by 5 to 10 mm Hg, you may be susceptible to blood pressure enhancing the effects of caffeine. Speak to your doctor about the effect of caffeine on your blood pressure.

  1. Monitor Your Blood Pressure

Home monitoring can help you keep tabs on your blood pressure, make sure your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are commonly available without a prescription. Speak to your doctor about home monitoring before you start. 
Daily visits to the doctor are also crucial to managing blood pressure. When your blood pressure is well regulated, check with your doctor how much you need to check it out. The doctor may recommend that you check it out regularly or less frequently.
  1. Stop Smoking

Stopping smoking is beneficial for your overall well-being. Smoking induces an immediate but temporary rise in blood pressure and an increase in heart rate.
In the long run, tobacco chemicals will raise your blood pressure by destroying the walls of your blood vessels, inducing inflammation, and narrowing your arteries. The damaged arteries trigger high blood pressure. 
Tobacco chemicals will damage your blood vessels even if you're around second-hand smoke. The research found that children with second-hand smoke in the home had higher blood pressure than those in non-smoking homes.

  1. Limit Your Alcohol Consumption

Alcohol can increase your blood pressure even if you're healthy. 
It's very important to drink in moderation. Alcohol can increase your blood pressure by 1 mm Hg per 10 grams of alcohol consumed. A standard beverage contains 14 grams of alcohol. 
What's a standard drink? One 12-ounce bottle, five ounces of wine, or 1,5 ounces of distilled spirits. 
Moderate drinking is up to one drink a day for women and up to two drinks a day for men.
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