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Control your blood pressure level with these healthy habits
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Breathing exercises, such as slowing down the exhaling and taking deeper inhales, can relax a person’s mind in the midst of stress. (Shutterstock/*)
H
igh blood pressure is estimated to cause 7.5 million deaths around the world, which amount to 12.8 percent of total deaths, according to the World Health Organization.
Therefore, high blood pressure or hypertension should not be regarded as a minor health issue and should be attended to by all means. Generally caused by an unhealthy lifestyle, people who suffer from hypertension have to control their blood pressure because uncontrolled levels can set the stage for even more serious conditions, such as strokes or heart attacks.
Here are several ways to maintain your health and to lower levels of high blood pressure as compiled by kompas.com.
(Read also: Does anxiety cause high blood pressure?)
- Exercising daily will profoundly impact the body in positive ways, as it is proven to maintain the stability of one's blood pressure. It is known that exercising 30 minutes a day within a week can decrease blood pressure by 4-9 mmHg, as stated by the Mayo Clinic.
- Breathing exercises, such as slowing down the exhaling and taking deeper inhales, can relax a person’s mind in the midst of stress. This can lower one’s blood pressure and ease blood flow.
- Yoga and meditation can induce a state of relaxation, which can unwind any feelings of stress or anxiety in a person. When a person is angry or stressed frequently, they release hormones that can make the heart beat faster, narrow blood vessels and increase blood pressure. Hence, being relaxed is highly encouraged.
- The consumption of caffeine and alcohol for those suffering high blood pressure should be limited because such substances can catalyze a rise in blood pressure levels. On the other hand, drinking tea is encouraged because it can help relax blood vessels, as suggested by some studies.
- A natural way to help lower blood pressure levels is to consume blueberries and yogurt. Studies conducted by Florida State University in 2015 found that eating blueberries can reduce blood pressure levels and loosen up rigid blood vessels. Meanwhile, studies in 2014 suggested that probiotics found in yogurt can maintain the stability of blood pressure levels. (mra/kes)
