Whenever someone has a blood pressure reading higher than 140/90 mmHg, they are said to have High blood pressure which is in other words called as Hypertension. This is a serious illness that can lead to many health conditions such as stroke and in some cases heart problems. Also, people who have high blood pressure are at a risk of developing cardiovascular complications. Other effects of high blood pressure include poor circulation of blood within the body, damage to the heart muscle and tissues, heart attack and it might even result in stroke. Luckily, high blood pressure can be brought to control by taking proper medications and ensuring that we make certain lifestyle changes. Here are some tips that can help you to Lower Your Blood Pressure Fast.
Healthy Weight Management
One of the contributing factors for high blood pressure is being overweight or obese. The first step in controlling hypertension is to ensure that you are in the correct weight mark. Obesity can destroy joints and ruin the bone structure and cause more stress to the heart. It is estimated that about 35% of Americans suffer from obesity. Weight Loss is hence critical to lowering blood pressure. It is important to adapt a certain weight loss plan that helps in reaching your normal weight goal. With proper diet and exercise, this can be addressed effectively.
BMI is a standard measurement that calculates what body’s weight should be considering their height. One can enter the weight, height and any other information required to check the BMI value. The calculation comes up with a number which corresponds to categories such as underweight, Normal, Overweight and Obese. One has to ensure that they are always in the normal category which is an indication that weight is proportionate to the height of the person. Your physician can help you recommend a plan that can lead to weight loss if required.
One of the simplest methods to improve BMI ratings is by following a strict exercise regimen. This is a great way to lose weight as well as maintain a healthy way of getting your body to move. Exercises need not be complicated. Simple exercises like walking or doing house chores can result in calorie loss that can lead to lowering blood pressure. Cardio exercises improve blood circulation and reduce stress. Exposure to the sun with activities such as running can help in the production of more Vitamin D. Stretching, Pilates, Yoga or even Zumba could be a great way to start your day.
Follow The DASH Diet
DASH means the “Dietary Approach to Stop Hypertension”. This diet mainly concentrated on foods that naturally help in decreasing the blood pressure. It includes consumption of healthy foods such as fruits and leafy green vegetables, proteins, dairy products with fat removed and whole grains. This diet plan comprises of three complete meals and two snacks in between. Each mean should include a serving of fiber-rich fruits or vegetables. Snacks include nuts, seeds and fresh seasonal fruits. This is considered to be one of the simplest methods that work great in reducing blood pressure.