5 Simple Ways to Reduce High Blood Pressure

5 Simple Ways to Reduce High Blood Pressure 

High blood pressure is a common problem that can cause serious diseases such as stroke, heart attack, and cardiovascular disease. High blood pressure occurs in 1 of every 3 adults. Drugs have long been used as a solution, but there are also some simple ways that can control and lower high blood pressure.

This inexpensive method includes exercise, maintaining a healthy weight and lifestyle changes that can control hypertension. Experts believe that a healthy lifestyle can prevent and fight hypertension.

Simple Ways to Reduce High Blood Pressure 

1. Sports 
Regular exercise is an effective way to lower high blood pressure. It is advisable to do so several times a week, for about 30 to 60 minutes each time exercising. Such activity can lower blood pressure by 4-9 mmHg. A person with hypertension should frequently engage in physical activity. This is also true for patients with prehypertension in order to avoid the occurrence of hypertension. Exercise also can help reduce weight, where excess weight is often associated with high blood pressure.

2 Reduce Weight 
Weight gain is one factor causing hypertension. Losing weight even though only a few pounds alone can lower high blood pressure. Waist is a good indicator of body weight. Increased waist circumference can be an alarm of impending hypertension. In people who are overweight or obese, the more weight is reduced, then the blood pressure will also be reduced. To realize it can be done with a healthy diet, diet, or exercise.

3 Reduce sodium intake (sodium) 
Reducing sodium intake can help lower blood pressure. Generally, sodium is associated with foods high in salt, although sometimes the two do not always go hand in hand. Salt which we are familiar is composed of 40 percent sodium, and the rest is chloride ions. In order for the body's health is always awake and avoid the rise in blood pressure, the recommended intake of sodium is 2300 milligrams or less. For people over the age of 51 years and older, the recommended daily intake is 1500 grams or less.