Just before COVID I went to see doctor for routine blood test and doctor measured my blood pressure and said I have hypertension stage 2 blood pressure. Reading was 149 and 97. I am very healthy and never had any health issue, so I was surprised with the result.
Below are steps I have done for 6 months and now my blood pressure is normal. If you have high blood pressure you can try below steps on how to lower your blood pressure.
I am not doctor or medical professional. I am just sharing my experience. I hope this helps others. Please share with your friends and family if you think it will help them to lower their blood pressure. You should consult medical professional and get advice first.
First, if you do not know what High blood pressure is or why it is dangerous you can read about high blood pressure here.
Steps I have followed and which helped me to lower my high blood pressure
- Exercise: I have never done exercise in my life, so it was very hard at the start but it’s routine now. I started running about 10 min in the morning and fast walk 15 min in the evening to start with. I then increase and now I do about 420 min a week exercise. Which includes running, fast walk, climbing stairs and deep breathings.
- Food: Junk food specially food which is high in sodium can cause high blood pressure. I stopped eating all packet foods, sometimes if I want to eat, I eat only 2 to 3 chips. I have stopped eating food which has more than 100mg sodium per 100gms. You can find the info on the food packet. I have also stopped eating burgers as they contain high sodium.
- Stress: Now a days high stress is part of the modern life. Deep breathing in the morning for couple of minutes really helps in reducing stress.
- Potassium: Potassium helps to lower blood pressure. Eat plenty of potassium rich fruits and vegetables. Potassium rich food list is here.
If you want to lower your blood pressure, follow below steps:
Exercise: At least 150 to 200 minutes exercise every week
Stop Smoking:
Lose weight
Lower your salt intake
Reduce alcohol consumption
Eat Potassium rich food
Drink Plenty of water
Eat plenty of fruits and vegetables
Do you know orange juice is bad for your teeth ?
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