Lifestyle changes that can lower your blood pressure

Now we discussed several ways that boost your life style and changes is lifestyle you can lower your blood pressure.

Eat a healthy diet

You can lower your blood pressure by eating lots of grains, fruits, vegetables and low fat dairy. Eat foods that are not high in fat or cholesterol. Include lean meat, poultry, fish and nuts in your diet. They are also high in protein and fiber and avoid sugary drinks, red meat and sweets.

Balance your weight

Losing extra kilograms can also lower your blood pressure. It is also important to take care of your back. Too much around the middle of your body can affect your BP. For women, the waist is more than 35 inches high. For men, it's over 40 inches.

Keep yourself active

Exercise can help you balance your blood pressure and lose weight. Aim for at least 160 minutes of physical activity each week. Find aerobic exercises that work a little harder on your lungs and heart. Try things like brisk walking, biking, swimming or dancing. There are even tasks such as brushing leaves or washing windows.

Get the right amount of potassium

If you do not get enough of these nutrients, your blood pressure is likely to be high. Shoot between 3,200 and 3,700 mg daily. how much is that? A medium banana contains about 420 mg. A ripe potato with skin gives you more than 900 mg. Spinach, beans, tomatoes, oranges, yogurt and yams are also high in potassium. Some people with medical problems such as kidney disease or who take certain medications need to be careful with potassium. So consult your doctor before changing what you eat.

Reduce stress

This can have an effect on your blood pressure, especially if you deal with it by eating too many unhealthy foods, or by smoking or drinking alcohol. Find ways to deal with stress, such as meditation, yoga, or deep breathing. Take time to relax and do the things you enjoy, whether it's listening to music, gardening or spending time with friends.

Quit smoking

It raises your blood pressure and makes you more likely to have a heart attack or stroke. When you smoke, you hurt the lining of the blood vessels. This makes it difficult for them to rest. In addition, smoking can make certain medications for your blood pressure less effective. Your doctor may give you advice on quitting.