Important tips to get rid of high blood pressure

Important tips to get rid of high blood pressure

Important tips to get rid of high blood pressure 

The "Bold Sky" site on health has published 12 changes in lifestyles that if followed, they will reduce blood pressure and make it at a moderate level always came as follows:

Weight loss:

There is a close relationship between obesity and high blood pressure, so weight loss is one of the most effective lifestyle changes to control blood pressure. You can simply find out how much extra weight you have by using a BMI. If your BMI is from 25 to 29.9, you are overweight, and a BMI of more than 30 indicates obesity.

Regular physical activity:

Studies have shown that exercising regularly can lower blood pressure in people with high levels, and it has been proven that exercising such as cycling, walking, running, etc. reduces blood pressure by 5 to 11 mm Hg.

Reducing salt:

Excessive salt intake increases the risk of high blood pressure and cardiovascular disease, so it is advised to consume it in moderate amounts, as the World Health Organization recommended adults to eat only 2 grams of sodium per day, equivalent to five grams of salt.

Those with high pressure are advised to reduce these amounts while avoiding eating junk food to keep them healthy.

 stop smoking:

Smokers are more likely to develop severe forms of high blood pressure and the risk of heart disease. If you suffer from high blood pressure, you should stop smoking immediately to reduce the risk.

Eat a healthy diet By eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products, and reducing saturated fats and cholesterol, you can lower your blood pressure to a level of up to 11 mmHg.

Reducing psychological stress:

Accidental and chronic psychological pressures contribute to high blood pressure, so you must know the causes of your stress and try to resolve it, whether it is work, family or otherwise, and yoga and relaxation exercises can help you regain your activity.

Eat dark chocolate:

A study of participants from different regions of Jordan found that consumption of dark chocolate is associated with a significant decrease in blood pressure levels regardless of the individual's age or family history.

Eat probiotics:

Studies have indicated that probiotics, which are foods and supplements rich in bacteria beneficial to the intestine, can significantly reduce systolic blood pressure by 3.56 mmHg, and diastolic blood pressure by 2.38 mmHg. So it is advised to eat foods rich in probiotics such as Greek yogurt, green bananas, garlic, and others.

Reducing caffeine intake:

Reducing caffeine intake is recommended because drinking more than four cups of coffee a day may increase your blood pressure levels.

Home blood pressure monitoring:

Home monitoring may help you notice your blood pressure, and make sure that the changes you make to your lifestyle are effective, helping you and your doctor monitor your health.

Reducing sugar intake:

According to studies, the consumption of sugar-sweetened sugars and beverages decreased significantly by lowering blood pressure levels, because these drinks increase the risk of obesity, metabolic syndrome and type 2 diabetes, which leads to high blood pressure.

Eat foods rich in potassium:

Foods rich in potassium such as bananas reduce the effect of sodium in the body, which plays a major role in controlling blood pressure levels.