High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide
Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.
When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.
1.Walk and Exercise Regularly
Walk is best choice for control blood pressure. Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. We should do daily walk and exercise. Exercise is the best way of control blood pressure. Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
If you’re overweight, losing weight can make a big difference for your heart health. According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure. Loss weight is most important for control blood pressure. The effect is even greater when weight loss is paired with exercise .
3. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. That’s why we should stop smoking.
4.Eat calcium-rich foods
People with low calcium intake often have high blood pressure. While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels .Calcium rich food is very useful for blood pressure. Calcium-rich diets are linked to healthy blood pressure levels. Get calcium through dark leafy greens and tofu, as well as dairy.
5.Reduce sodium in your diet
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. When we eat less salt so we can control blood pressure. That’s why we should eat less salt.
6. Get support
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. Family and friends support is best support for control blood pressure. If you find you need support beyond your family and friends, consider joining a support group.
7.Make sure to get good, restful sleep
Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure. People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure . Restful sleep also useful for control blood pressure.
8. Pump some iron
Add some weight lifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we age, and weight lifting is an often-overlooked part of an exercise plan for most women,” says Fisher.
9. Cut back on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.
Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.
10.Try meditation or deep breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention. Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure. Most meditation experts recommend that you allow your body to breathe naturally. If your breathing is shallow, just let it be shallow; if it is deep, let it be deep. As an optional exercise, some encourage you to take several deep breaths to start with. You might breathe in through your nostrils and breathe out through your mouth. In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat (40).