High blood pressure or hypertension, as it is commonly referred to, is a symptomless condition that quietly damages blood vessels causing severe damage. It is informally referred to as the silent killer. The condition has no cure, and once diagnosed with high blood pressure, you will have to take medications and make several lifestyle changes to manage the condition and reduce the chances of getting a stroke, kidney disease, or heart disease. It is essential to visit a CoolSculpting specialist to understand your condition better. Here are a few lifestyle changes you can make to manage high blood pressure.
Get Moving
Regular exercise about half an hour daily can significantly help reducing blood pressure. However, you have to be consistent, or else your blood pressure will rise again. It is essential to set aside thirty minutes every day to exercise. Whether it is a daily jog around the block or hitting the gym, it will help your health. Not only does exercise lower your blood pressure, but it also improves your mood and helps reduce weight.
Watch your waistline
Blood pressure increases as your weight increases. Not only that, but it will disrupt your breathing while sleeping, raising the blood pressure further. Reducing weight is one of the simple lifestyle changes one can make to control their blood pressure. Other than losing weight, you should watch your waistline. Carrying too much weight around the waist increases the chances of high blood pressure. Generally speaking, for men, the waist should not be higher than 40 inches, and for women should not be larger than 35 inches. However, the numbers vary depending on the ethnic group. Visit a specialist and ask for the healthiest waist measurement for you.
Change Your Diet
You should strive to follow the DASH diet; Dietary Approaches to Stop hypertension. The dash diet consists of fruits, vegetables, whole grains, lean meat, nuts, fish, and low-fat dairy products. You should, in turn, eliminate foods that are high in saturated fats, fatty meats, and fizzy beverages such as soda. Changing your diet is not easy; that is why it helps to have a food diary where you write down everything you eat. The log can help shed light on your food habits and help you understand what you should eliminate or reduce. Be smarter when shopping by reading the labels and ensure you stick to your healthy diet even when eating out.
Reduce Your Sodium Intake and Increase Potassium Intake
A small reduction in the amount of sodium consumed can have a huge impact on your blood pressure. While you cannot entirely remove sodium from your diet, you can try to reduce the amount of processed food you eat. Sodium is often added when processing foods. You are also advised not to add salt to food but instead use herbs and spices to add flavor. As you reduce sodium, increase your potassium intake from foods with naturally high potassium levels such as bananas, oranges, and yogurt.
Once you have been diagnosed with high blood pressure, you need to take precautions to manage your condition. The above are just a few pointers; there are many more steps you can make, such as reducing your alcohol intake, quitting smoking, and cutting back on caffeine.