How to Control High Blood Pressure With Healthy Habits

How to Control High Blood Pressure Healthy Habits
Hypertension is a serious problem that affects 1/3 of adults. It can often have no symptoms but still needs immediate attention -- especially if you are overweight, sedentary, eating improperly and/or it just runs in your family.
While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their blood pressure naturally without medication.

here How to Control High Blood Pressure Healthy Habits :
1.   Go for power walks
Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week.

2.   Reduce your sodium intake.
Limit your sodium to about 2,300 milligrams (mg) per day.If you don't feel like you eat a ton of salt, it may just be an issue of not knowing what's in the food you eat. An easy way to cut out the salt is to skip on the processed foods; when you prepare your own food, you know just what goes into it.

3.   Breathe deeply
Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.

4.   Switch out coffee for tea.
We'll get to the caffeine argument in a bit, but for right now let's cover coffee's morning (and noon and night for some) counterpart, tea. Not only is there less caffeine in tea (which constricts blood vessels), but it can lower blood pressure on a permanent basis

5.   Indulge in dark chocolate
Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily (make sure it contains at least 70% cocoa).

6.   Check your blood pressure regularly.
Get cholesterol and other readings (possibly at public health clinics or health fairs) and see your medical professional regularly to assess any cardiovascular and other health issues discovered. The more proactive you are, the better grip you'll have on the issue.

7.   Watch your weight.
As your weight increases, chances are your blood pressure and related heart-stresses are increasing too. Just a loss of ten pounds can show you a decrease in your blood pressure levels. Consult your doctor on a healthy target weight.