Blood pressure is the force applied by the blood to the inner walls of the arteries. It shows minor fluctuations throughout the day, declining while relaxing and momentarily increasing while being excited or under stress. An increase in resting blood pressure can scar, stiffen, or harden the arteries.

Many researchers have found that certain lifestyle and diet can lower high blood pressure. We look at some of them and how to incorporate them into the daily activities.

  • Weight: One needs to maintain a BODY MASS INDEX of 19.5-24.9 kg/m2 since weight is a major risk factor in high blood pressure. Fat around your waist line also puts you at a risk of hypertension and other heart related diseases.
  • Physical active: Thirty(30) minutes physical activity for at least five(5) days of the week will greatly improve blood circulation.
  • Smoking and Drinking: Quit smoking since it causes the build up of plaque in the blood vessels. Reduce alcohol if you cannot avoid it(The AMERICAN HEART ASSOCIATION recommends limiting alcohol consumption to not more than 2 drinks per day for males and 1 for females. The serving size of 1 alcoholic drink is 12 oz of beer, 5 oz of wine, or 1–1.5 oz of hard liquor.
  • Sugar and Caffeine: Caffeine increases blood pressure and should be avoided or minimized. Avoid food and drinks that contains added sugar(example: soft drinks, pastries candies)
  • Stress and Sleep: Lack of sleep increase the chances of health conditions that causes high blood pressure. Sleep for at least seven(7) hours daily.
  • Diet: Include heart healthy foods in your diet such as spinach, broccoli, carrot, banana, nuts, beans, eggs, fatty fish(mackerel) among others.
  • Fats: Stay away from saturated and trans fat foods like fast food, fried food and frozen foods.
  • Sodium and Potassium: Reduce sodium(salt) intake and increase your potassium-rich foods, like banana and spinach consumption.

If you face any complications of high blood pressure such as a stroke or heart attack, contact your physician without any delay. Do not attempt home remedies in such grave situations.

This Post Has 11 Comments

  1. I’d have to examine with you here. Which is not one thing I usually do! I take pleasure in reading a post that may make folks think. Additionally, thanks for permitting me to comment!

  2. I seriously love your website.. Pleasant colors & theme.
    Did you create this site yourself? Please reply back as
    I’m trying to create my own personal blog and would like to learn where you got this from
    or just what the theme is called. Kudos!

  3. Whats Taking place i am new to this, I stumbled upon this I’ve discovered It positively useful and it has helped me out loads. I hope to give a contribution & aid other customers like its aided me. Great job.

  4. Hello, you used to write wonderful, but the last few posts have been kinda boringK I miss your tremendous writings. Past several posts are just a little out of track! come on!

  5. I have been reading out many of your posts and i can claim pretty nice stuff. I will make sure to bookmark your website.

  6. Thanks for every other informative website. Where else could I am getting that kind of info written in such an ideal approach? I have a mission that I’m simply now running on, and I’ve been at the glance out for such information.

  7. Lilia Gerych

    Pretty! This was a really wonderful post. Thank you for your provided information.

  8. Awuah

    its very true especially the spinach; it’s a very good plant for a healthy circulatory system which is very easy and less expensive to grow.

Leave a Reply