According to the American Heart Association, around 76.4 million people in the United States, aged 20 and above, have been diagnosed with high blood pressure. Surprisingly, around 50% of this population is either unable to identify the problem of high blood pressure or is unable to control it. Let us take a look at the top tips on getting a grip on high blood pressure.
1. Lose Those Extra Pounds
One of the top reasons for high blood pressure is weight. Weight has a direct relationship with blood pressure. As the weight increases, the blood pressure increases as well. So, the best way to gain control over your blood pressure is to shed those extra pounds. Also, keep a check on your waistline. An increased waistline increases the chances of high blood pressure. Make sure you actively work on shedding the extra baggage around your waist.
2. Exercise Regularly
Regular workouts lower the risk of high blood pressure. Exercising for about least for 30-60 minutes daily or at least almost every day can have beneficial effects on many problems, including hypertension. Regular exercise had been found to lead to a drop in blood pressure by 4-9 mm Hg. However, make sure you do not compress all the exercises into one day. This can prove quite risky for your body and heart.
3. Ensure a Healthy Diet
The right diet makes a large contribution to bringing down your blood pressure. A diet rich in vegetables, whole grains, fruits and dairy products, and containing low fat and low cholesterol, can bring down the blood pressure by around 14 mm Hg.
4. Reduce Stress
Anxiety or stress is among the major reasons for high blood pressure. Keep yourself busy with things you enjoy, your family and kids. Go for a massage or engage in meditation or yoga. If self-help is not working, consult a professional. You will notice a major drop in your blood pressure once you start being happy and cheerful.