Are you diagnosed with high blood pressure level? Not sure how to control blood pressure? If yes, then this article might be useful to you. Not only medication but lifestyle changes are also helpful in controlling blood pressure level. Lowering blood pressure fast might seem difficult but it is not. Lowering blood pressure fast is quite easy if you are determined. But before knowing the ways let us know the facts about blood pressure.
Some facts about high blood pressure level
- High blood pressure is when the force of blood flowing through vessels is too high.
- Half of the people in the US have high blood pressure
- There are no drastic or deadly symptoms of high blood pressure
- High blood pressure can lead to heart attack and much more health threats
- Blood pressure normal range is less than 120mm Hg
- In 2018 half million death in the US were because of high blood pressure levels
- Only 1 person among 4 with high blood pressure has the condition under control
- Men have more risk for hypertension than women.
Blood pressure chart:
Here are some ways that might help in lowering blood pressure fast
Blood pressure is directly related to weight. As weight increases blood pressure level increases. Being obese also cause disrupted breathing during sleep which can further lead to high blood pressure level. Losing weight is one of the best ways to control blood pressure level. Losing even a small amount of weight can be helpful. Lose weight especially near the waistline. More weight you have on your waist, the more chances of having high blood pressure is. If measured, men with a waist greater than 40 inches and women with a waist greater than 35 inches, are more at the risk of high blood pressure. Ask your doctor more about it.
There are many healthy ways of losing weight and lowering blood pressure fast. High protein diet and regular exercise can be useful. Not only it will lose weight but it will also help in lowering blood pressure fast. Even little changes in life matter a lot.
If you are confused about how to control blood pressure, then exercising is a great way. 30 minutes of regular exercise is enough to sustain a healthy blood pressure level. But if you stop exercising then the blood pressure may increase again. If your blood pressure is low then you should avoid exercising. But regular exercising during hypertension can easily lower the blood pressure. Some of the exercises that you can easily follow include walking, jogging, cycling, swimming, and dancing. You can also add HIIT to your routine. Strength training is also important. Try to add strength training for at least 2 days a week. Consult your doctor or healthcare helper before starting a workout plan as not every workout plan will suit you.
3. Balanced diet
The solution to your question “ how to control blood pressure?” is by having a healthy diet. Eating a diet rich in grains, fruits, vegetables, milk, egg, saturated fats, etc. can help you to lower your blood pressure level. Make an eating plan to lower your blood pressure. If you: have a high blood pressure range then you must avoid salt. Changing your eating pattern can have a direct impact on your blood pressure level. It is difficult to change your eating habits but we can make it easy. Keeping a food record is also helpful. Simply write down what you eat. It will let you monitor what you eat. Have a look at your potassium and sodium intake. Potassium is good for high blood pressure patients while sodium has a worse effect. The best sources of mineral potassium are fresh fruits and vegetables.
You can also contact a doctor to know more about dietary tips to have a normal blood pressure range.
4. Cut back on caffeine
Caffeine has an adverse effect on your blood pressure level. It raises blood pressure levels when you consume it. It may have long term impacts on your blood pressure level. If you want to check the effect of caffeine on your blood pressure then you can check your blood pressure after 30 minutes of drinking coffee. If you are addicted to coffee or tea then you must leave it. Addiction to anything is bad. If you are not able to leave instantly then try to leave it slowly. If you take 3 cups of coffee then start by reducing it to 2 cups a day and so on.
5. Manage stress
Stress may lead to high blood pressure. If you react to stress by eating junk or drinking alcohol then stress will definitely lead to high blood pressure. Try to stress out less. Spend more quality time with family and friends to reduce stress. Try to change your expectations. When to expect less then you will hurt less. And You will end up having less stress. You should focus more on things that you can control rather than stressing out on things that are out of your control. Avoid stress triggers and try to relax.
Try meditation and yoga. Practice gratitude to reduce stress. After all this trick to manage stress you will end up having a normal blood pressure range.
For your convenience here we have prepared a list of food that help in lowering blood pressure fast:
- Citrus fruits
- Swiss chard
- Lentils, beans, and pulses
- Dry fruits
- Fresh fruits
- Greek yogurt
- Herbs and spices
- Chia and flax seeds
For better understanding you can also watch the video.
Along with lifestyle modification, lowering your blood pressure fast might be easy. But it is only possible if you are determined. Eating a day healthy or exercising a day will not affect your health. Make it a part of life. Instead of restricting yourself make yourself comfortable with the routine.