Hypertension is one of the deadly disease affecting Africans and the worldly entirely now.
Here are 5 lifestyle changes you can make to
lower your blood pressure down.
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 (sleep
apnea), which further raises your blood
pressure.
Weight loss is one of the most effective lifestyle
changes for controlling blood pressure. Losing
just 10 pounds (4.5 kilograms) can help reduce
your blood pressure.
Besides shedding pounds, you generally should
also keep an eye on your waistline. Carrying too
much weight around your waist can put you at
greater risk of high blood pressure.
In general:
Men are at risk if their waist measurement
is greater than 40 inches (102 centimeters).
Women are at risk if their waist
measurement is greater than 35 inches (89
centimeters).
These numbers vary among ethnic groups. Ask
your doctor about a healthy waist measurement
for you.
2. Exercise regularly
Regular physical activity — at least 30 minutes
most days of the week — can lower your blood
pressure by 4 to 9 millimeters of mercury (mm
Hg). It's important to be consistent because if
you stop exercising, your blood pressure can
rise again.
If you have slightly high blood pressure
(prehypertension), exercise can help you avoid
developing full-blown hypertension. If you
already have hypertension, regular physical
activity can bring your blood pressure down to
safer levels.
The best types of exercise for lowering blood
pressure include walking, jogging, cycling,
swimming or dancing. Strength training also can
help reduce blood pressure. Talk to your doctor
about developing an exercise program.
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.
It isn't easy to change your eating habits, but
with these tips, you can adopt a healthy diet:
Keep a food diary. Writing down what you
eat, even for just a week, can shed
surprising light on your true eating habits.
Monitor what you eat, how much, when and
why.
Consider boosting potassium. Potassium
can lessen the effects of sodium on blood
pressure. The best source of potassium is
food, such as fruits and vegetables, rather
than supplements. Talk to your doctor about
the potassium level that's best for you.
Be a smart shopper. Read food labels when
you shop and stick to your healthy-eating
plan when you're dining out, too.
4. Reduce sodium in your diet
Even a small reduction in the sodium in your
diet can reduce blood pressure by 2 to 8 mm
Hg.
The effect of sodium intake on blood pressure
varies among groups of people. In general, limit
sodium to less than 2,300 milligrams (mg) a day
or less. However, a lower sodium intake — 1,500
mg a day or less — is appropriate for people
with greater salt sensitivity, including:
African-Americans
Anyone age 51 or older
Anyone diagnosed with high blood pressure,
diabetes or chronic kidney disease
To decrease sodium in your diet, consider these
tips:
Read food labels. If possible, choose low-
sodium alternatives of the foods and
beverages you normally buy.
Eat fewer processed foods. Only a small
amount of sodium occurs naturally in foods.
Most sodium is added during processing.
Don't add salt. Just 1 level teaspoon of salt
has 2,300 mg of sodium. Use herbs or
spices to add flavor to your food.
Ease into it. If you don't feel you can
drastically reduce the sodium in your diet
suddenly, cut back gradually. Your palate
will adjust over time.
5. 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.
But that protective effect is lost 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. One drink equals 12 ounces of beer,
five ounces of wine or 1.5 ounces of 80-proof
liquor.
Drinking more than moderate amounts of alcohol
can actually raise blood pressure by several
points. It can also reduce the effectiveness of
blood pressure medications. your blood pressure and keep it down.
