Hypertension or high blood pressure is a severe condition that affects one in three adults. Stress and an unhealthy lifestyle are the major risk factors that may raise your blood pressure or cardiovascular disease. Hypertension symptoms are not visible until a significant amount of damage is incurred; therefore, it is often known as a silent killer.
You need to pay proper attention to reduce high blood pressure. Here are some methods that will help you to maintain your blood pressure or prevent hypertension.
Having a Heart-Healthy diet
- Follow the DASH diet: Diet is one of the significant factors that may fluctuate your blood pressure; therefore, it is essential to have a heart-healthy diet to prevent high blood pressure. A healthy diet includes whole grains, fruits, veggies, low-fat dairy products, skimp on saturated fat, skipping the sugar, salt, saturated fat, and cholesterol-containing foods. This eating plan is known as Dietary Approaches to Stop Hypertension (DASH). This eating plan helps you to reduce high blood pressure.
- Avoid red meat, junk food, processed food, white carbs like sugar, flour, noodles, and potatoes in your diet.
- Increase potassium, magnesium, and calcium source in your diet. These nutrients are linked to maintaining blood pressure. Banana, low-fat dairy products, fish, veggies are rich in potassium and calcium. Magnesium is found in green leafy vegetables like spinach, nuts, dry peas, and beans.
- Reduce Sodium Intake: For reducing high blood pressure, it is essential to reduce sodium in your diet. A small reduction in salt sodium in your diet can reduce the blood pressure by about 5 -6 mm Hg if you have high blood pressure.
- Limit your sodium to about 2,300 mg per day.
- Don’t add salt to your food. You can add spices or herbs to add flavor to your food. Avoid processed food, as they contain more amount of sodium.
- Read food labels carefully, don’t purchase food items that contain sodium, preservatives, or words that end in -ose.
- Have Some Wonder Foods: Certain foods like garlic, dark chocolate, fish oil have beneficial properties for high blood pressure.
- Eating raw and fresh garlic is one of the best sources for controlling high blood pressure. It increases nitric oxide production in the body, which reduces both systolic and diastolic blood pressure on a hypersensitive person.
- Having dark chocolate can also lower blood pressure.
- Avoid Caffeine: Caffeine can raise your blood pressure if you don’t have high blood pressure. According to some researchers, caffeine could block a hormone that keeps your arteries widened.
- If you are a hypersensitive person, you should stop drinking caffeinated beverages like coffee and herbal teas.
- You can take hibiscus tea that can lower the blood pressure.
Leading a Heart-Healthy lifestyle to Avoid hypertension
- Do exercise: You have to do cardiovascular exercise regularly, which can significantly lower your blood pressure if you are a hypersensitive person. Exercise may reduce blood vessel stiffness so that blood can flow more easily.
- You can do cardio exercises like walking, jogging, aerobics, swimming.
- Quit Smoking: Smoking can raise your blood pressure by 10 mm Hg up to an hour. Nicotine chemical present in tobacco, damaging the lining of your artery walls, causes arteries to narrow and immediately raises blood pressure and disease risk. So, quitting smoking is the best way to improve your blood pressure.
- Limit Alcohol Consumption: Drinking too much alcohol can lead to hypertension, so you should reduce the amount of alcohol you drink.
- Drinking red wine in a small amount can lower your blood pressure.
- Reduce Stress: Anxiety and stress is another risk factor for hypertension.
- Try meditation each morning, which can help you effectively to control stress.
- Try another activity to calm your mind, like listening to music, reading a book, playing music, dancing.
- You should talk to your family and friends and share your problems which is stressing you.
Getting Medical Treatment
- Check your blood pressure regularly: You need to keep a constant on your blood pressure if you are suffering from hypertension.
- 120/80 mm Hg or below consider normal blood pressure, and 140/90 or above consider as high blood pressure, which means you have an increased risk of heart disease and stroke.
- Take Medications as per prescribed: To manage your blood pressure, taking prescription medication is effective. The most common medicines that your doctor recommends are diuretics and beta-blockers. As beta-blocker slow, your heart rate down and diuretics remove excess salt and toxins from your body by making you urinate more.
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