Rising blood pressure levels are considered to be one of the major causes of health concerns in today’s times. Almost every other person seems to be suffering from it. But the best part is that blood pressure can be reduced without the help of medication. All you would need to do is make some minor adjustments in your lifestyle. Listed below are some of the handy and useful tips:
Lose extra pounds and watch your waistline
One of the most important things and the first thing that you can do to reduce your blood pressure levels is to lose some weight. Not only that, it is of utmost importance to maintain that as well. Also, being overweight can also cause some disruptions in your sleep which can further raise your blood pressure.
On a general basis, men who have a waistline of more than forty inches are considered to be at risk. As for women, if their waist measures more than 35 inches, then they are also at risk of high blood pressure.
Exercise on a regular basis
The best way you will be able to lose the unwanted and excess pounds is by exercising on a regular basis. This can even be for just thirty minutes every day. So if you have mild hypertension, then exercise can help you from the development of hypertension in full-blown proportions. And if you are already a victim of hypertension, then regular physical activity can help to bring down blood pressure to normal levels.
Eat a healthy diet
Combine your regular physical activities with a healthy and balanced diet. Try to maintain a diet which is rich in vegetables, whole grains, fruits, and low-fat dairy products. It will not be easy, but try to avoid cholesterol and saturated fat as this can lead to an increase in your blood pressure.
Reduce the amount of sodium in your diet
Sodium is also something that should be reduced in your diet. And to do that, try to follow some the tips listed below:
When buying foods, try to go for options which contain a lesser amount of sodium than those which you currently have.
Try to eat fewer processed foods.
Substitute your salt with spices and herbs to add flavor to your food.
If you think that you will not be able to cut back on salt immediately, do it gradually over time.
Limit the amount of alcohol you consume
Alcohol also has a major role to play in your increasing blood pressure levels. So if you are looking to maintain your blood pressure, try to limit your intake. For women, it should be one glass a day. For men who are aged 65 and more, it should be two drinks per day.
In addition to all these useful tips, you can also consider taking supplements that increase nitric oxide production. By doing this, it helps to increase the level of nitric oxide produced in your body. As a result, the blood flow becomes easier and more regulated and thus bringing down your blood pressure to optimum levels.