High blood pressure increases the risk of heart disease. Lifestyle choices can help reduce high blood pressure or keep it at a healthy level. The reading on the blood pressure monitor indicates the pressure of blood in your body. A healthy adult should aim to have a blood pressure reading of below 120/80 mmHg, short for millimeters of mercury. Several lifestyle factors merit consideration when you are trying to reduce your blood pressure.
Weight
Obesity is a significant risk factor in developing high blood pressure. Adults with a Body Mass Index, or BMI, of above 30 are more likely to develop high blood pressure. Body Mass Index is a calculation of your weight and height. A healthy BMI for an adult would range from 18.5 to 24.9. A BMI of 25 to 29.9 is considered overweight, and above 30 is considered obese.
Activity
Exercise can be fun and has many health benefits. Adults aged 18 to 64 should have 2 hours, 30 minutes of moderate exercise per week. This may sound a lot to fit in, but small changes can make a difference. If you can introduce 30 minutes of activity five days per week you will achieve the recommended level. Health benefits of increasing activity levels include reducing the risk of high blood pressure and will also help to maintain a healthy BMI.
Smoking
Smoking brings considerable health risks. A smoker has increased risks of heart disease and stroke, among many other illnesses. Smoking is not associated in developing high blood pressure. However, it does damage blood vessels and causes hardening of the arteries. Quitting smoking will improve your overall health. Being in good physical shape without high blood pressure will improve quality of life.
Alcohol
A man who has more than two alcoholic drinks per day or a woman who has more than one alcoholic drink per day can be at risk of developing high blood pressure. Alcohol also affects the heart and brain and can cause liver damage. Alcoholic drinks can also be high in calories. Limiting your alcohol intake will also help maintain a healthy weight.
Diet
Eating a healthy diet decreases the risk of developing high blood pressure. Incorporating a healthy eating plan that is low in salt and saturated fat can reduce elevated blood pressure. Introducing whole grains, fruit, vegetables, fish and nuts into your diet and limiting red meats, sweets and sugary drinks is a positive lifestyle choice.
