How to Lower Your Blood Pressure

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How to Lower Your Blood Pressure

High blood pressure is one of the diseases that is a leading cause of death in many parts of the world. The disease has been known as a silent killer because it doesn’t show any symptoms. This disease destroys the blood vessels and causes severe health damage. This disease has no cure, therefore the best way to keep healthy is to make some lifestyle changes that will enhance your quality of life and prevent you from getting a stroke, kidney disease, or heart disease.

Knowing your blood pressure

If a doctor has diagnosed you with high blood pressure, you need to be monitoring your numbers on a regular basis. Your blood pressure is considered normal if it reads 120/80 mmHg. Your blood pressure becomes abnormal if it reads above 130/80 mm Hg. Although there is no cure for having high blood pressure these are some ways you can lower your risk of dying from high blood pressure.

Ways to lower

  • To begin with, Increase activity and exercise more.

A study has shown that exercising and engaging in activities can lower your blood pressure significantly. The exercise strengthens your heart and makes it pump with less effort.  Brisk walking, jogging, skipping are all ways you can reduce your blood pressure

  • Secondly, Eat healthily

People having high blood pressure are advised to eat a well-balanced diet consisting of more fruits, vegetables, nuts, and whole grains. If it is possible avoid or eat less of processed food

  • Also, Limit your intake of alcohol

It is important to take your alcohol in moderation as a continuous intake can be detrimental to your health. It is advisable to take just one drink for women and two for men

  • Additionally, Reduce the stress in your life.

Being stressed for a long time can lead to high blood pressure. Work pressure, family demands, and the economy are contributing factors to stress. What you can do is manage the stress by engaging in some healthy lifestyle changes such as journaling, meditating, reading, and spending quality time with family and friends.

  • Furthermore, Eating dark chocolate

It has been proven that dark chocolate reduces blood pressure because it contains the compound flavonoids. The flavonoids dilate the blood vessel. You should however take it into consideration and ensure that your chocolate should not contain a lot of sugar.

  • Lastly, Have enough sleep

Having a good rest stabilizes your blood pressure. Those who do not get enough sleep have a high risk of getting high blood pressure.

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