Systolic pressure of over 140 and diastolic pressure of over 90 qualifies as high blood pressure that often leads to fatal diseases but you can positively bring those levels back to normal by making 5 lifestyle changes.
Watch Your BMI and Waistline
A BMI of over 23 increases your chances of developing high blood pressure, high blood sugar, cholesterol, and therefore, cardiac problems. Maintain a healthy BMI that is ideally in between 18.5 to 22.5 to be healthy.
Also, even if your BMI is just fine, a potbelly is responsible for triggering the same problems. Men and women should maintain their waistlines at <38inches and <34inches respectively.
You cannot afford to not exercise at all and still be healthy. At least 30 minutes of exercise is required every alternate day if not every day. Maintain ideal BMI and waistline with healthy exercises like swimming, jogging or yoga instead of power gym or extreme diet control.
Include lots of fruits (except bananas) and vegetables, low-fat dairy, whole grains in your diet. Potassium is a must in your diet. Have food that is rich in potassium instead of taking potassium supplements.
Limit Sodium Intake
If you’re 50 years or older or already have been diagnosed with diabetes, high blood sugar/pressure, reduce sodium intake to <1500mg a day by avoiding processed food consumption and replacing table salt with herbs.
Limit Alcohol And Quit Smoking
If you don’t drink or smoke, it is good for you. If you drink, limit it to just two drinks a day (which is not equivalent to 14 drinks a Friday night). Quit smoking and ensure you’re not being a passive smoker. Wear a mask to avoid vehicular pollution.