You can maintain overall health and fitness by keeping control of your blood pressure. Fluctuations in blood pressure levels increase the risk of having serious diseases. If a person has high blood pressure, they may be at risk for stroke, heart attack, and kidney damage. To help manage blood pressure, maintaining a healthy diet and engaging in regular exercise can be beneficial. But, how? Let’s know more about the facts related to our topic below:
What is Blood Pressure?
Blood pressure is measured in millimetres of mercury (mmHg). It is the pressure that flowing blood applies to blood vessel walls. A continuous rise in blood pressure can cause major issues by harming organs and arteries. A healthy level of blood pressure is less than 120/80 mmHg.
Natural Ways to Support Healthy Blood Pressure
A healthier diet and regular exercise help you maintain a healthy blood pressure level. Diet controls the blood pressure if it is followed regularly:
- Reduce Sodium Level: You should lower the intake of salt in your diet. Reducing salt intake lowers blood volume and avoids water retention, which directly affects blood pressure.
- Increase Potassium Level: Correct intake of potassium relaxes blood arteries and regulates sodium. Consume potassium-rich foods such as:
- Bananas
- Tomatoes
- Beans
- Spinach
- Oranges
- Follow Healthy Diets: Following the DASH or Mediterranean diet can help lower or prevent high blood pressure. These eating plans also aid in reducing cholesterol and saturated fat levels.
- Boost Fibre Intake: The proper intake of fibre helps boost levels of cholesterol. You should consume fruits, veggies, beans, lentils and whole grains to get an appropriate amount of fibre.
How Exercise Can Help with Blood Pressure Control
Regular exercise helps maintain good blood pressure:
- Physical Activities: Engaging in energetic walking, running, cycling, and swimming for at least 150 minutes a week can lower blood pressure. These activities improve cardiovascular health.
- Managing Weight: You can manage your weight by following the scheduled routine of your diet and exercise plan. Weight loss will help to bring down your blood pressure levels.
- Building Strength: You can build your strength to improve your blood pressure by performing at least two sessions of exercise weekly.
Changes in Other Lifestyle Habits
Some other lifestyle habits can help manage your blood pressure to its better level:
- Avoid Alcohol: Control your blood pressure by avoiding alcohol.
- Quit Smoking: Smoking damages blood vessels and harms your heart health.
- Manage Stress: You can control your stress levels by following the schedule of yoga or meditation.
- Prioritise Sleep: Getting 7–9 hours of sleep each night can help keep your blood pressure under control.
The Importance of Regular Blood Pressure Monitoring
There is a special importance of regular blood pressure monitoring that keeps an eye on your unseen symptoms too. This process of monitoring serves as an early identification of any illness that may be treated before it becomes harmful.
Conclusion
You have to follow the correct diet and exercise plan to maintain healthy blood pressure. For this, you need to take a recommendation from the best dietitian to get a healthy diet chart to control your blood pressure. You need to maintain a healthy exercise plan, too, for your strength and energy.
If you’re in NSW and want professional help and free blood pressure checks, go to Flinders Discount Chemist. We have a nice and supportive staff that cares about your health and wants to help the community.
