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6 Effective Ways to Reduce Blood Pressure

Dr. Pankaj Mandale 1668 Views
Updated: 17 Jan 2024
Published: 23 Jul 2018
6 ways to Reduce Blood Pressure

High blood pressure is one of the most common problems faced by people not only in India but all over the world. While a blood pressure of 120/80 mmHg is regarded as optimal, many high blood pressure experts say that even 140/90 mmHg is normal. Reducing the blood pressure and bringing it down to the optimal range can save people from a number of medical conditions such as strokes, heart attacks, kidney diseases, eye diseases, and even cognitive decline.

Generally, it is seen that people start going on medication as soon as they get to know about their high blood pressure problem. However, it is important to know that incorporating a few lifestyle changes can be as effective in reducing blood pressure as taking medications.

Let us now look at some of the most effective ways of lowering blood pressure

Losing Weight

Losing weight and bringing it down within your optimal BMI range is the best way of lowering blood pressure. In fact, reducing as little as 2-3 kg weight can significantly bring down the blood pressure.

Regular Exercise

Just half an hour of exercise four to five times a week can drastically improve your overall health and bring your blood pressure down. Do what you love – be it dancing, outdoor sports activities, cycling, etc.

Reduce Intake of Alcohol

Excessive consumption of alcohol is a major cause of high blood pressure and it also reduces the effectiveness of blood pressure medications. Limiting your alcohol intake to the moderate range will help you in effectively controlling your blood pressure.

Lift Weights

Include weight lifting and strength training as a part of your exercise regimen. This will not only help you to lose weight but also increase your fitness level and reduce blood pressure.

Check Labels Carefully for Sodium Content

Unless you cook all the food yourself, it is important to read labels of food packets to weed out the high-sodium foods. The ideal daily intake of sodium for an adult is 1500 mg. Make sure you don’t exceed this range. Cut down on high-salt foods like pizza, processed foods, soups, sandwiches, etc. to bring your blood pressure down to the normal range.

Stay Stress-free

Elevated stress levels can trigger high blood pressure and increase the risk of cardiovascular diseases. Practicing deep breathing, having a sound sleep, and eating a healthy, well-balanced diet are some of the best ways of reducing both stress as well as blood pressure.

If you’ve been suffering from the high blood pressure condition, it is extremely important that you get a full body checkup immediately done from a superior quality blood test lab. The best pathlabs are now even offering the blood sample collection from home facility which helps you to accurately know the condition of your health from the comfort of your home.

Stay healthy, keep your blood pressure under control.

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