5 Major Procedure to lower high blood

High blood pressure is a common problem that can cause serious diseases such as heart attack, stroke, and cardiovascular disease. High blood pressure occurs in 1 out 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.

These cheap methods include exercise, keep weight loss and lifestyle changes that can control hypertension. Experts believe that a healthy lifestyle can prevent and fight against hypertension.

A simple way of lowering high blood pressure for patients with:

1. Sports
 

Regular exercise is an effective way to lower high blood pressure. It is recommended to do so several times a week, approximately 60 minutes each time. This kind of activity can lower blood pressure by 4 to 9 mmHg. Someone with hypertension should be frequently involved in physical activity. This also applies to patients prehipertensi to avoid the onset of hypertension. Sports can also help reduce weight, where excess body weight is often associated with high blood pressure.

2. avoid alcoho
l

Consuming alcohol is not good for health and can cause high blood pressure, which in turn will magnify the risk of hypertension. So, keep yourself from alcoholic beverages.

3. Reduce weight
 

Weight gain became one of the factors the causes of hypertension. Reduce weight even though only a few pounds alone is able to lower blood pressure is high. The waist is a good indicator against weight. Increasing the size of the waist circumference could be the alarm will be the arrival of hypertension. In people who are overweight or obese, more and more of his weight is reduced, then blood pressure would also participate. To make it happen can be done with a pattern of healthy eating, diet, or exercise.

4. Reduce your intake of sodium (sodium)
 

Reducing sodium intake can help lower blood pressure. Generally, the sodium is associated with high salt foods, although sometimes the two are not necessarily run side by side. The usual salt we know consists of 40 percent sodium, chloride ion and the rest is. In order for the body's health is always awake and avoid the rising blood pressure, the recommended sodium intake is 2300 milligrams or less. For people who are over 51 years and above, the recommended daily intake is 1500 grams or less.

5. avoid stress

Stress is an important factor of several diseases and is also often associated with high blood pressure. Anxiety and stress can cause a rise in blood pressure even though its nature is only temporary. Thus, try not to stress. Breathing exercises is one of the best ways to cope with stress and may reduce the risk of hypertension. Patients with high blood pressure are strongly encouraged to seek help from a professional counselor.