7 Ways to Lower Blood Pressure

Beware of Hypertension

Hypertension or high Blood pressure (BP) can leave you vulnerable to a host of fatal diseases like cardiac arrest and stroke. Click through our slideshow to see 7 things you can do to lower your BP today!

Lose Weight

You can lower your blood pressure by losing as little as 5 kgs of body weight. Exercise regularly and follow a healthy diet to cut your risk of heart disease. Don't forget to track the progress of your weight loss by taking daily readings to achieve your ideal weight.

Follow the D.A.S.H Diet

DASH (Dietary Approaches to Stop Hypertension) is one of the leading dietary modification systems for managing hypertension. Steer clear of alcohol, coffee and processed foods that contain high levels of trans saturated fats, sugar and salt, and add more fresh vegetables and fruits for a heart healthy diet.

Exercise

Regular exercise coupled with a healthy diet is one of the most timeless tenets of weight loss. Just 30 minutes of physical activity like daily walks or gardening can yield up to a 9 point drop in your BP.

Avoid Salt

Restrict your daily salt intake to under 4 gms if you suffer from hypertension and avoid packaged and fast foods as they can contribute to almost 75% of your overall sodium intake. Instead, add potassium-heavy foods like bananas to your diet which will help to reduce your BP.

Practise Mindfulness

Stress can be a major contributor to your high blood pressure. Meditative exercises like Yoga or listening to soft music can help calm your body and lower your blood pressure.

Quit Smoking

Every cigarette you smoke has an impact on your blood pressure levels. Remember that cigarette smoking is not only bad for your lungs, it can also lead to cancer. Quit smoking today to significantly cut your risk of hypertension.

Medication

While alternative therapies and lifestyle changes can go a long way in cutting your risk of hypertension, it is equally important that you continue to take your blood pressure medication without fail (if prescribed). Set alarms and reminders on your phone to alert yourself about your daily dose if you have a tendency to forget your medication.