How To Check Your Blood Pressure: Fill & Download for Free

Without much ado, here are some lifestyle changes you can make to lower your blood pressure and lower your risk:1. Exercise RegularlyYou can tackle high blood pressure effectively by participating in regular physical activity. You can exercise for about 30 minutes every day or 150 minutes a week to lower your blood pressure by about 5 to 8 mm Hg.The Silver Sneakers gym encourages group exercises to keep you motivated, so you don’t lose track of your exercise routine. This way, you would avoid developing hypertension.But if you already have hypertension, exercising can bring your blood pressure down to safer levels.Some good examples of aerobic exercises encouraged by the Silver sneakers program include walking, cycling, swimming, jogging, or dancing.You can also try using high-intensity interval training (HIIT), which involves alternating short, intense activities with recovery periods of lighter activity.You can also sign up with the Silver sneakers gym to take up some strength training exercises at least two days every week. Your instructor will guide you on the right techniques to follow to help you lower your blood pressure significantly.However, ensure you see your doctor before enrolling or developing any exercise routine.2. Lose Some Pounds and Watch Your WaistlineAs your weight increases, it puts you at risk of elevated blood pressure. Not only that, but you may have difficulty breathing while you sleep, which leads to a rise in your blood pressure.So, you can control your blood pressure when you lose weight. Just a little amount of weight loss can help you reduce your blood pressure. In general, when you lose 1kg, you may reduce your blood pressure by 1 millimeter of mercury (mm Hg).Besides, carrying weight around your waistline can also put you at risk of high blood pressureIn general:Women with a waist measurement greater than 35 inches are at risk of high blood pressureMen with a waist measurement greater than 40 inches are at risk of high blood pressure.Therefore, you can ask your doctor about a waist measurement that is healthy for you.3. Eat healthilyYou can lower your blood pressure significantly by up to 11 mmHg if you eat a diet rich in whole grains, vegetables, fruits, and low-fat dairy products. However, you have to avoid foods high in cholesterol and saturated fat because they can cause an increase in your blood pressure.You might find it hard changing your eating habits, but with these tips below, you can make a healthy change in your diet:Shop smarter: Always read food labels you shop and ensure you opt for healthy options when you have to eat out.Keep a food diary: You can write down what you eat daily to keep track of your actual eating habits. Consider what you eat and how much and ensure you are eating healthily.Consider more of potassium: Sodium is usually implicated with high blood pressure and potassium can effectively lessen its effects. Some good sources of potassium include vegetables and fruits4. Limit Alcohol ConsumptionWhen you take alcohol moderately, generally two drinks a day for men, or one drink for women, it can help lower your blood pressure by about 4 mm Hg.But if you take more than this amount, it can worsen your high blood pressure and raise it by several points. More so, it can counter the effect of blood pressure medications.5. Cut Back on CaffeineAlthough the long-term effect of caffeine on blood pressure is not fully established, you may experience an increase in your blood pressure up to 10 mm Hg when you take coffee.You can check your blood pressure within 30 minutes of drinking a caffeinated beverage to see the effect. If you observe a 5 to 10 mm Hg increase, you may be sensitive to the impact of caffeine. Hence, avoid taking coffee at all cost. But you can talk to your doctor about your observation.6. Quit smokingWhen you smoke, it both causes an increase in your blood pressure for many minutes and puts you at risk of developing heart diseases. Hence quit smoking to control your blood pressure and improve your overall health.Remember, “You have a chance to live longer when you quit smoking than those who never quit.”Other ways you can control your blood pressure include:Reduce sodium in your dietReduce your stressSee your doctor regularly and monitor your blood pressure at homeGet support from families and friends.You don’t necessarily have to take medications to control your blood pressure. Just some simple lifestyle changes like the points highlighted above can help you drop the numbers and improve your general health. However, if you don’t see any significant change over time, ensure you consult your doctor.Just 1 tsp after dinner drops your blood pressure overnight…click to read

The thing that changed the way I practice didn't come from a patient—or rather, it did, but the patient was me. Several years ago, I was in the hospital overnight for surgery, and was surprised to find how often caregivers would touch me without giving me any warning first. At its least egregious, a CNA might be chatting away and, without telling me what she was about to do, would pick up my arm and start strapping on the blood pressure cuff. At its most egregious, a nurse would—with no warning—pull off my covers and reach into the neck of my gown to attach telemetry leads.I learned then to never touch or “work on” a patient without letting him or her know what I'm about to do first. It doesn't have to be a big production, just something like, “I'm just going to check your blood pressure.” Or, “Can I take a look at that IV in your arm?” But a patient's personal space begins where the siderails do, and we should respect that. The first thing someone surrenders when he or she enters the hospital is control over the environment. I try to give them back as much of that as I can.

When you were diagnosed with high blood pressure, you may possibly be worried about taking medication to bring your numbers down.Diet has an important role in treating high blood pressure. If you successfully control your blood pressure using a healthy eating lifestyle, you may possibly avoid, delay or reduce the requirement for medication.Listed below are some food items that help you to lower your blood pressure and keep it down.Skim milk & YogurtSkim milk is a wonderful source of calcium and low in fats. These are important components of a diet plan for lowering blood pressure. You could also go for yogurt unless you like milk.OatmealOatmeal fits the ways for a low-fat, high-fiber, and low-sodium is the best way to lower your blood pressure. Eating oatmeal for breakfast can be really a superb way to fuel up daily.Overnight oats are a popular breakfast option. At the morning, stir and add berries, beans, granola, and cinnamon to taste.BananasEating foods that are rich in potassium is significantly better than just taking supplements. Slice a banana into your oatmeal or cereal to get a potassium-rich accession. You might also take anyone to go along with a boiled egg for a quick snack or breakfast.GarlicGarlic might help reduce hypertension by raising the amount of nitric oxide in your system. Nitric oxide may help promote vasodilation, or perhaps the development of arteries, to decrease blood pressure.Dark-chocolateDark chocolate contains more than 60 percent cocoa solids also contains less sugar than ordinary chocolate. It's possible to add dark chocolate to yogurt or eat it together with veggies, like strawberries, blueberries, or raspberries, as a nutritious dessert.PomegranatesIf you want to lower your blood pressure over the short term simply drinking a cup of pomegranate juice once a day for four weeks.Pomegranate juice is tasty with a wholesome breakfast. Be sure to check the sugar content from store-bought juices, whilst the additional sugars can negate the health benefitsFor More information Read 5 Foods Scientifically Proven To Lower Your Blood Pressure Quickly!