Maintain a healthy body weight and be careful about your waist. Weight gain is associated with increased blood pressure. If you have problems with weight, make an effort to lose excess pounds. As you lower the weight, it will shrink and your pressure. Keep in mind that people who have a lot of belly fat have bigger risk of hypertension. Do not let the size of the stomach to be bigger than 88 inches if you are a woman or 102 cm if you are a man, because the risk of high blood pressure and heart disease is significantly higher.
Enjoy with a small amount of alcohol and never overdo it. In small amounts alcohol can be beneficial and can reduce blood pressure by 2-4mmHg. But in large quantities not only that don’t have benefit, but also has a negative effect. Never drink more than one drink per day if you are a woman and two if you are a man. This means that 150ml wine a day is within permissible. If you have not consumed alcohol, you should not start to do so in an effort to reduce blood pressure.
Forget cigarettes and do not become a victim of passive smoking. The increase in blood pressure is just one of the bad effects of smoking. Inhaling the smoke increases blood pressure by about 10mmHg and maintained elevated during the hour after smoking a cigarette. If you are a smoker and you smoke constantly, it means that your blood pressure stays elevated throughout the day. Passive smoking also should be seen as a threat to health.
Reduce caffeine, do not drink more than two cups of coffee a day. It still can not be said whether consuming caffeine increases blood pressure or only have short-term effect. However, medical experts recommend reducing intake of caffeine through coffee or other beverages. Do not consume more than two cups of coffee a day.
Relax with classical music. Harmonious melodies of classical music can act as therapy for people with high blood pressure. Experts recommend a daily 30-minute relaxation listening to classical or another type of relaxing music and deep breathing to control hypertension.
Reduce stress. Not in vain is said that stress is the biggest cause of disease. Experts warn that there is a strong association between stress and anxiety and blood pressure. When you are under stress, the body produce hormones that temporarily raise blood pressure, cause as rapid heart rate and narrowing of blood vessels. Therefore, to strive more to reduce stress in your life. The techniques of deep breathing and physical activity are great methods to reduce anxiety and tension. Many medical practitioners recommend yoga or meditation as effective ways to minimize stress.
Because high blood pressure shows no symptoms, it is important to make regular measurements. Particular caution should be for people who suffer from diabetes, because 60% of them have high blood pressure.