World Hypertension Day is on May 17th every year to raise awareness about the dangers of high blood pressure and to encourage people to take control of their lifestyle. High blood pressure, also known as hypertension, is a leading cause of heart disease, stroke, and other health problems. While medications can help control blood pressure, there are several lifestyle changes you can make to help maintain healthy blood pressure levels naturally. Here are some tips to help you maintain your blood pressure without the help of medicine.
1. Control Your Diet
Reduce your intake of salt, cholesterol, and saturated fats, as these can all contribute to high blood pressure. Excessive cholesterol and saturated fats can lead to blocked arteries. Excessive sodium intake can also cause your blood pressure to rise especially sodium sensitive individuals.
2. Eat More Fiber
Eating more fiber-rich foods is another way to help maintain healthy blood pressure levels. Fiber is found in fruits, vegetables, whole grains, and legumes. Fiber contains potassium, which can help to counter the effects of sodium on your blood pressure.
3. Exercise Regularly
Regular exercise is an excellent way to help maintain healthy blood pressure levels. Aim to exercise at least five times a week for 30 minutes each time. You don't have to do anything too strenuous - a brisk walk is enough to get your heart pumping and your blood flowing.
4. Maintain a Healthy Body Weight
If you're overweight, losing some weight can help lower your blood pressure as your heart doesn't have to pump so hard. Maintaining a healthy body weight is an important part of maintaining healthy blood pressure levels. Calculate BMI can provides an estimate of the amount of body fat. The formula of BMI is:
If your BMI is between 18.5 to 22.9kg/m2, you have a normal body weight. If you are 23.0 kg/mM2 and above, recommend to lose some weight.
5. Limit Alcohol
Drinking too much alcohol can cause your heart to pump faster, which can increase your blood pressure. If you drink alcohol, limit your intake to one standard drink per day. A standard drink is a can (330ml) of beer, 1 glass (100ml) of wine, or 1 nip (30ml) of spirits.
6. Relax and Chill
Finally, it's important to stay calm and relaxed. Stress can cause your blood pressure to rise, so finding ways to manage stress is important for maintaining healthy blood pressure levels. Practice relaxation techniques such as deep breathing, meditation, or yoga.
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