How to Lower Blood Pressure

If you suffer from hypertension, you and your physician need to work together as a team to come up with a plan on How to Lower Blood Pressure. You need to agree on your goal and How to Lower Blood Pressure. Monitoring your blood pressure at home between visits to your physician can be helpful. Having a family member who knows that you have high blood pressure and who understands How to Lower Blood Pressure, often makes it easier to make the changes that will help you reach your goal. Following the steps below will show How to Lower Blood Pressure. If you do not suffer from Hypertension then these steps can help prevent ever suffering from hypertension.

How to Lower Blood Pressure – Activity

Being physically active is very important to help reduce your Blood Pressure. It reduces stress, makes for healthy living and also reduces the risk of heart disease. It doesn’t take much effort to become physically active. All you need is 30min of moderate-intensity physical activity 3 days a week. Examples of these activities include brisk walking, jogging, cycling, washing your car, gardening and many more. The easiest way to become active fast is to start climbing the stairs at work instead of taking the elevator. If you have been physically inactive for a prolonged period you should consult your physician before you become active. How to Lower Blood Pressure – Aim for a Healthy Weight. Being overweight or obese increases your risk of hypertensions as well as heart disease. Losing even 5kg (10lbs) can lower your blood pressure substantially. Your Body Mass Index (BMI) should be calculated and should the values not fall within the normal ranges, you should try to lower your BMI.

Your BMI can be calculated as follows: Weight( in kg) / Length²(in m) = BMI kg/m² Example: 84kg / (1.78m) ² = 26.5 kg/m²

Using the values below determine your Classification:

Underweight: <18.5 kg/m² Normal: 18.5 kg/m² - 25 kg/m² Overweight 25 kg/m² – 29.9 kg/m² Obese Class 1: 29.9 kg/m² - 34.9 kg/m² Obese Class 2: 34.9 kg/m² - 39.9 kg/m² Obese Class 3: >39.9 kg/m²

How to Lower Blood Pressure – Eat Correctly

What you eat affects your blood pressure. A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high. You can reduce your blood pressure by eating foods that are low in saturated fat, total fat. The eating plan should include whole grains, poultry, fish, and nuts, and should have low amounts of fats, red meats, sweets, and sugared beverages. Eating foods lower in salt can reduce blood pressure. High Blood Pressure Diet If you suffer from hypertension you should change your eating plan to a High Blood Pressure Diet. You will be consuming more fruits and vegetables daily. By increasing your daily intake of fruits and vegetables which is high in fibre you can experience bloating and/or diarrhea. This will be temporary and will typically last for about a week until your body adjusts to it.