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5 Ways to Reduce High Blood Pressure

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High blood pressure, or hypertension, can be caused and aggravated by a number of factors, including diet, lifestyle, weight, general health problems, and hereditary factors. Often, due to a lack of symptoms, people with high blood pressure may not even realize there is anything wrong

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High blood pressure, or hypertension, can be caused and aggravated by a number of factors, including diet, lifestyle, weight, general health problems, and hereditary factors. Often, due to a lack of symptoms, people with high blood pressure may not even realize there is anything wrong until a routine doctors appointment reveals blood pressure readings that are higher than normal. Whatever the cause of your hypertension, try these 5 ways to reduce your high blood pressure.

Lose weight

Being overweight puts extra strain on your heart, meaning that your heart has to work harder to pump the blood around your body. This, in turn, causes your blood pressure to rise. Keeping your weight within the recommended guidelines is important for reducing your blood pressure.

Get your 5-a-day

Fruit and vegetables are packed with important vitamins, minerals, and fibre needed to achieve and maintain healthy blood pressure levels. Eating 5 portions of fruit and vegetables every day has been shown to help lower high blood pressure. Try to add at least one portion of fruit or vegetables to each meal you eat.

Cut back on the salt

Salt causes a rise in blood pressure. It also causes your body to retain water, which can raise your blood pressure even further. Cutting back on the amount of salt in your diet is one of the quickest and most effective ways to reduce your blood pressure. Cut back on processed foods, which often contain large amounts of salt, and always check the labels to see how much salt your food contains.

Exercise regularly

Increasing your daily activity levels will have a huge impact on your blood pressure. You don’t have to spend hours at the gym in order to achieve a significant drop in your blood pressure levels – regular walks, swimming, cycling, and even gentle stretching exercises can make a big difference. Try to build regular exercise into your daily routine.

Reduce your alcohol intake

Excessive alcohol intake raises blood pressure, especially if you are drinking too much on a regular basis. Reducing your alcohol intake will help to reduce your blood pressure, but you don’t have to stop drinking altogether. Try alternating alcoholic and non-alcoholic drinks or use mixers to dilute your spirits. The key is to drink sensibly, in moderation.

 

 

 

 

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