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How to Avoid Pressure with These 5 Simple Lifestyle Changes

Do you know that there are 1.3 million people with high blood pressure or hypertension worldwide? And this condition kills about 10 million people every year. It’s even dubbed as the “silent killer” because some people don’t know they have it since they aren’t showing any signs of high blood pressure. While hypertension can be an alarming condition, it’s still preventable. If you’re wondering what to do when blood pressure is high, here are 5 simple lifestyle changes you can do today on how to avoid pressure.

Healthy lifestyle habits on how to avoid pressure

Your blood pressure can go up or down depending on what you do. For healthier blood pressure, observe the following lifestyle changes:

Maintain a healthy weight

One of the best ways on how to avoid pressure is by maintaining a healthy weight. Based on studies, obesity is responsible for 65-78% of cases of primary hypertension. Due to excess body fat, your heart works harder than it should, resulting in high blood pressure.
To avoid putting undue stress on your heart and maintain a healthy weight, start shedding some pounds. Eat healthily and exercise regularly. Doing so will not only help you slim down but also keep your body’s 3 highs (blood pressure, cholesterol, blood sugar) within normal range.

Move your body

Generally, you should aim for at least 30 minutes of exercise per day. Exercising makes your blood vessels more flexible, ensuring better blood flow.Some of the best exercises on how to avoid pressure include walking, jogging, swimming, cycling, and yoga. By getting your body active, your heart will be able to pump more blood to all parts of your body.

Follow the DASH diet

To keep your blood pressure level in check, you can start following the DASH Diet (Dietary Approaches to Stop Hypertension). This diet can significantly lower your blood pressure in just 2 weeks.The DASH diet encourages eating more fruits, vegetables, low-fat dairy foods, and whole grains. As for the foods to avoid with high blood pressure, the diet advises cutting back on foods high in trans fat, cholesterol, saturated fat, sodium, and sugar.

Quit smoking and drink moderately

Aside from avoiding foods for high pressure, it’s also best for your health if you quit smoking and reduce your alcohol intake. 

The nicotine component of cigarettes makes your body produce more epinephrine and norepinephrine hormones, creating a spike in your blood pressure. 

Meanwhile, alcohol increases the production of the body’s renin hormones, making your blood vessels narrower.

Get enough sleep

Sleeping less than 5 hours per night can increase or worsen your blood pressure.

If you’re having difficulties sleeping at night, strictly follow a sleep schedule. For example, go to bed and wake up at the same time every day. By having a consistent sleep schedule, you can fix your body’s sleep-wake cycle.

Also, avoid heavy meals, caffeine, and alcohol before bed. They can cause discomfort and disrupt your sleep pattern.

How to avoid pressure with Lowsutea’s 5 programs

Aside from doing the above mentioned lifestyle changes, you can also try out Lowsutea’s 5 Programs to help guide you on what to do when blood pressure is high. 

Our 5 Programs include the Diet Program, Exercise Program, Weight Control Program, Blood Tracking, and Doctor Webinar. Simply subscribe to our email list to receive the latest program updates. Or you can just head over to our 5 Programs Blog to read tips on how to avoid pressure and other health-related content.

Another way to manage signs of high blood pressure is by incorporating Lowsutea into your diet. Lowsutea is a sugar-cleansing tea made of guava leaves and bitter melon. So if you want a healthier you, purchase Lowsutea today. Click this link to redirect you to our Lowsutea online shop.

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