Eating exercise Health

4 Ways To Control High Blood Pressure

High blood pressure is a common disorder in which blood pressure remains abnormally high (A reading of 140/90 mm Hg or greater) also known as hypertension.

In treating high blood pressure, lifestyle plays an important role. So a person with high blood pressure has to see a doctor for regular checkups and to be given the right medication.

Below are listed a few major steps to reduce or control high blood pressure.

1. Exercise regularly

Exercise regularly

According to researchers and doctors, a person should at least exercise for 30 minutes, most days of the week. This can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It’s very important to be consistent in exercise because if you stop exercising, your blood pressure can rise again.

Examples of these exercises that contribute to 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.

2. Change Your Diet

Change Your Diet

Drink plenty of fluids to flush out excess salt and keep your blood at the right viscosity. Choose whole grains, low-fat dairy and lean proteins, and fruits and vegetables for most of your meals. Sodium increases blood pressure, so try to avoid foods with added salt and use herbs and spices when you cook. Choose plenty of fresh fruits and vegetables instead of processed or high-fat foods. Fruits and vegetables are low in fat, salt and calories, and they contain the vitamins and minerals your cardiovascular system needs to thrive. Avoid saturated fats whenever possible, as they can lead to clogged arteries.

 3.Quit Smoking and Drinking

Quit Smoking and Drinking

Modern research has found out that tobacco and alcohol raise your blood pressure as soon as you take them in, even if you have healthy blood pressure. Cigarettes contribute to heart disease in more ways than just raising blood pressure, so you should avoid smoking completely. It’s safe to drink alcohol once in a while if you don’t have high blood pressure, but if you do have high blood pressure, it’s a good idea to avoid it.

4.Reduce stress:

Reduce stress:

Stress plays a major role as fast as blood pressure is concerned. Whenever you are stressed, you become a different person. This means your thoughts become unstable and you begin to mix up things both in the mind and in reality as well. As this keeps on happening over time, it may contribute to the cause of high blood pressure.


Follow the steps given above in order to control your high blood pressure. Also, do your best to free your mind from stress by not worrying much about things that may take away your happiness and joy. Rather, try as hard as you can to put up a smile to the most difficult challenges you face in life.

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