Some of the effective ways to control your blood pressure are :
1. Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep , which aids to your blood pressure problem.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure.Besides shedding pounds, you generally should also keep an eye on your waistline.
2. Exercise regularly
Regular physical activity — at least 30 minutes most days of the week — can help lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). Consistency is also important as the problem may come back if you leave exercising.
If you have slightly high blood pressure ,exercise can help you avoid developing full-blown hypertension.
3. Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
4. Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg , and can lead to high blood pressure if you drink too much alcohol.
Generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger.
Also , One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
5. Reduce your stress
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
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