To keep your blood pressure under control you have to make lifestyle changes and avoid things that can raise your blood pressure. When you have healthy blood pressure levels, it means you’re less likely to have a heart attack or stroke.
If you have high blood pressure or know someone who has it you need to be aware of these six things that can raise it, so that you can keep it in the healthy range.
The American Heart Association (AHA) recommends that you eat less than 1,500 mg of sodium per day. Salt makes your body store water. Therefore, if you eat too much salt, your body stores extra water which raises your blood pressure. So, the more salt you eat, the higher your blood pressure. And, the higher your blood pressure, the greater the strain on your arteries, heart, kidneys and brain.
If you have high blood pressure, you need to be aware that the use of decongestants can raise blood pressure. Many over-the-counter (OTC) cold and flu medications contain decongestants. Therefore, always look for warnings on the labels on all OTC medications especially if you have high blood pressure and particularly those who take blood pressure medications.
Your doctor may advise you to reduce the amount of alcohol you drink because drinking too much alcohol can raise your blood pressure. If can’t cut back on alcohol, seek professional help. The AHA recommends that if you drink, limit it to no more than two drinks per day for men and no more than one drink per day for women.
Saunas & Hot Tubs
Moving back and forth between cold water and hot tubs or saunas could cause an increase in blood pressure.
If you want to maintain healthy blood pressure levels, you have to maintain a healthy weight. Those who slowly gaining weight can either gradually increase their level of physical activity or reduce caloric intake, or both, until their weight is stable. If you are overweight, losing as little 2.5-5 kgs may help lower your blood pressure.
According to new research, just a few minutes of light activity for those with type 2 diabetes who sit most of the day can lower blood pressure. You can also take three-minute walk breaks during an eight-hour day as this was linked to a 10-point drop in systolic blood pressure.
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