हिंदी
CHANDIGARH
1. Regular exercise
According to studies, regular exercise about 30 minutes for 5 days in a week can lower blood pressure.
Exercise reduces high blood pressure as it cures stiffness and tension of blood vessels. Moreover, regular exercise strengthens and improves the pumping efficiency of the heart. There are innumerable options like walking, jogging, cycling, swimming, and dancing which lower your blood pressure.
2. Reduce sodium intake
Many public health and social service organizations seek regulatory control over the reduction of salt use in the food. According to some analysis, excess consumption of salt triggers high blood pressure, heart stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Even processed foods contain salt in excess so curb it.
3. Reduce Alcohol Intake
Alcohol consumption can raise blood pressure. According to research, alcohol is a reason for 16% of all occurrences of high blood pressure globally. Alcohol increases the renin hormone in the bloodstream and narrows the blood vessels.
4. Consuming potassium rich food
Potassium is an important element because it aids to curtail extra sodium through urine and thus helps to balance sodium level. It helps the muscles of the heart to work properly. It lowers stress in the walls of blood vessels, further reducing blood pressure.
5. Limit caffeine intake
Caffeine is a vasoconstrictor, narrowing blood vessels and raising blood pressure. However, people who drink coffee daily may have little or no change in their blood pressure.
Eating healthy food daily can prominently regulate the blood pressure level. A healthy diet is crucial for decreasing blood pressure and maintaining an appropriate healthy level.
1. Citrus Fruits
According to studies, citrus fruits, such as grapefruit, oranges, and lemons, lowers blood pressure. Vitamin C are loaded with vitamins, minerals, and plant nutrients that help in reducing heart disorders like blood pressure and enhancing heart health.
2. Tomatoes
Keep sodium low, to control blood pressure. Tomatoes have plenty of potassium, which maintains blood pressure.
3. Bananas
Foods rich in potassium are known to lower blood pressure. For example, bananas are high in potassium while low in sodium. The chances of high blood pressure, heart disease, and stroke are reduced automatically.
4. Salmon and other oily fish
Researches have concluded that omega-3 fatty acids found in oily fish give tremendous benefits for heart health. These fats lower down blood pressure by lessening inflammation.
5. Dark Chocolate
- As per studies, dark chocolate contains flavonoids that create nitric oxide, which relieves blood arteries and balances high blood pressure.
