3 STEPS TO HELP YOU LOWER YOU HIGH BLOOD PRESSURE

AUTHOR: Fareeha Jay

High blood pressure puts you at higher risk of getting problems like stroke and heart attack. If you have been prescribed with some medication by your doctor, please continue with that.

For hypertension medication and lifestyle go hand in hand. Since you are taking medications (or not) I will cover the lifestyle side of it.

3 STEPS

Weight Loss

Just losing 5-10% of your body weight will help you bring down your blood pressure. The healthy way to lose weight is 1-2 pound a week. I advocate the technique of portion control to lose weight where you eat from all food groups, but you eat in certain amounts which help you lose weight. Learn portion control and start your weight loss journey.

Exercise

Exercise is not only good overall for your wellbeing, but it will help to bring down your blood pressure as well. You don’t need to go to the gym, rather focus on aerobic exercise like running, jogging, cycling, brisk walk etc.

Dash Diet

Its all about healthy eating. Dash diet entails a diet based on fruit and vegetables, low fat dairy, high fibre foods, nuts and seeds, oily fish and olive oil.  Making sure eating from all food groups.

Other things to keep in mind is lower intake of caffeine, if smoking work on smoking cessation and at least get 6 hours of sleep at night.