How can I reduce my blood pressure.

How can I reduce my blood pressure (BP) ?

1. Eat a healthy diet.
2. Quit smoking.
3. Reduce alcohol consumption.
4. Follow exercises.

1. Green leafy vegetables :-
            One of the most effective way of reducing BP is by eating green leafy vegetables.
                   Green leafy vegetables are rich in nitrates which helps to manage BP. Some research suggests that eating 1-2 servings of nitrate rich vegetables every day can reduce hypertension for upto 24 hours.
                  Vegetables like cabbage, collard greens, fennel, kale lettuce mustard greens, spinach, swiss chard can help in reducing BP.

2. Quit smoking :-
                                You might know it already that smoking is injurious to health, and you may have tried quiting it too, but if it didn't worked at all then today you will know a genuine way to quit it forever.

Here it is...

• STAY BUSY.
• DRINK MORE WATER AND JUICE.
• FOLLOW A Self-help PLAN.
• AVOID SMOKERS IN YOUR FRIENDS
• STAY FOCUSED

                 You have to follow these for at least 1 year. I know it's hard but not that hard when you make your mind and stay focused on "no smoking" word. You can do it!
               Now, how let's talk about how quiting it helps in reducing BLOOD PRESSURE.
                    Whether you are a long-term smoker or a short-term smoker, smoking raises the RISK of heart disease- including high BLOOD PRESSURE.

3. Reduce alcohol consumption :-
                               Studies have shown that continued alcohol use across several days creates a more sustined rise in BP.
             Because of this consistent bringe drinking and long-term heavy drinking can lead to hypertension- itself a risk factor for coronary artery disease.
             Alcohol can possible lower your BP by 2 to 4 mm Hg in extreme moderation.
             Many people might think that RED WINE IS GOOD FOR BLOOD PRESSURE, but for your surprise there is no definitive evidence that RED WINE lowers BP.
             In fact alcohol actually raises BP. But sinse alcohol tends to relax people, it may lower your BP slightly- although only for a short period of time and it won't help us with CHRONIC.

4. Reduce your stress :-
            Stress is one a cause of anxiety and stress can also cause high and low BP include changes in HEART RATE, LIGHTHEADNESS and DIZZINESS, which can cause anxiety or trigger panic attacks in some people.

Now, how much does anxiety raise BP?
           If you are very anxious your SYSTOLIC BLOOD PRESSURE can raise by as much as 30 mm Hg.
           This can make it mark difficult for your doctor to get an accurate measurement of your BP.

    Now, let's move on "HOW TO REDUCE STRESS"

HERE ARE 7 WAYS TO REDUCE STRESS.

1. Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.
2. Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful relaxation techniques and stress-busters.
3. Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.
4. Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.
5. Try to resolve stressful situations if you can. Don't let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
6. Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.
7. Ask for help. Don't be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, talk to your doctor.

                Stress reducing activities can lower your BP. Reducing your stress level might not directly lower your BP, over the long term.
               Mastering stress management techniques can lead to healthy behavior changes- including those that reduce your BP.

5. Follow exercises :-
               One last thing is following some exercises.
AEROBIC EXERCISES and YOGA are best type of exercises you can try at home. You can also try high-intensity interval training alternating short bursts of intense activities with subsequent recovery periods of higher activity.

*Which exercise is best for lowering blood pressure?

Cardiovascular, or aerobic, exercise can help lower your blood pressure and make your heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics.

*How long does it take to lower blood pressure with exercise?

It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

*Is it OK to exercise with high blood pressure?

It's safe to exercise if you're at risk for high blood pressure (previously called prehypertension) or with high blood pressure (hypertension). In fact, regular exercise can help you keep your blood pressure in check. If you're at risk for or have hypertension, speak to your doctor about the safest way to exercise.

*What exercises should I avoid with high blood pressure?

But different kinds of exercise can have different effects on the body, and there are certain activities you should avoid if you have high blood pressure.
But there are a host of activities considered good for your blood pressure:

• Cycling.
• Brisk walking.
• Swimming.
• Dancing.
• Mowing the lawn.
• Tennis.
• Jogging.