I am sure everyone knew what is hypertension or a Blood Pressure level, hence, I skip writing about what is it. But you can avoid or at least lower the hypertension levels and
I KNOW YOU CAN MAKE SMALL CHANGES
If you have high blood pressure, there’s plenty you can do every day to control it. Eating healthier, exercising more, and tweaking other day-to-day habits can help keep your readings in check. That might keep you from needing medication to keep your numbers where they should be. Need some ideas to get started? Go on... it's not really hard, my dear friend...
EAT A SIMPLE, YET RICH AND A SIMPLE DIET
You can lower your blood pressure by eating lots of whole grains, fruits, vegetables, and low-fat dairy. Look for foods that don't have much fat or cholesterol. This approach has a name: the Dietary Approaches to Stop Hypertension (DASH) diet. It includes lean meats, poultry, fish, and nuts. It's also high in protein and fibre and avoids sugary drinks, red meats, and sweets.
IMPORTANTLY SHED OFF YOUR EXTRA WEIGHT
Shedding even a few extra pounds can lower your blood pressure. It’s also important to watch your waist. Too much bulk around your midsection can affect your BP. For women, a waist of more than 35 inches is high. For men, it's more than 40 inches. Now you can understand how those extra paunches can make your life more uneasy and demotivated.
BE SMART BY BEING ACTIVE ALWAYS
The right type of exercise can help you lower your blood pressure and lose weight. Aim to get at least 150 minutes of physical activity each week. Look for aerobic workouts that make your lungs and heart work a little harder. Try things like brisk walking, biking, swimming, or dancing. Even chores like raking leaves or washing windows count.
BE WARY ABOUT YOUR SODIUM (COMMON SALT) INTAKE
Too much sodium can raise your blood pressure. You should aim for no more than 1,500 milligrams a day. You don’t get sodium just from the salt you sprinkle in foods. It can also hide in packaged foods. Read labels before you buy. Salt can lurk in things like soups, sandwiches, and pizza.
GET MORE POTTASIUM ON A DAILY BASIS
Your blood pressure is likely to be higher if you don’t get enough of this nutrient. Shoot for between 3,000 and 3,500 milligrams each day. How much is that? A medium banana has about 420 milligrams. A baked potato with the skin gives you more than 900 milligrams. Spinach, beans, tomatoes, oranges, yoghurt, and sweet potatoes are also high in potassium. Some people with medical issues like kidney disease or who take certain medicines may have to be careful with potassium. So check with your personal physician before changing what you eat.
MANAGE YOUR STRESS
Stress, undoubtedly, have an impact on your blood pressure, especially if you deal with it by eating a lot of unhealthy foods, or by smoking or drinking. Find ways to cope with stress, like meditation, yoga, or deep breathing. Take time to relax and do things you enjoy, whether it’s listening to music, gardening, or spending time with friends.
LIMIT YOUR ALCOHOL INTAKE
Drinking too much of it can raise your blood pressure. If you're on medicine for your blood pressure, alcohol may affect how well it works. Women should try to have no more than one drink a day. For men, it's two. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
CUT DOWN YOUR SMOKING, VERY SERIOUSLY
It raises your blood pressure and makes a heart attack or stroke more likely. When you smoke, you hurt the linings of your blood vessels. That makes it harder for them to relax. What's more, smoking can make some medicines you take for your blood pressure less effective. Your doctor can give you tips on how to quit.
YOU NEED TO BE PRUDENT ON YOUR CAFFEINE INTAKE
Check yours regularly to make sure it doesn’t get too high. High blood pressure often doesn’t have symptoms. So measuring your BP is the best way to tell if diet, exercise, and other lifestyle changes are working. You can check it with a home monitor, or you can visit your doctor.
MANAGE OTHER RELATED MORBIDITIES ALSO
Work with your doctor to make sure any other health issues you have are under control. Many people with diabetes also have high blood pressure. Other conditions like high cholesterol, sleep apnea, and thyroid disorders are also often linked with it. When you manage your overall health, you’ll help keep your blood pressure in check.
High blood pressure isn't a problem that you can treat and then ignore. It's a condition you need to manage for the rest of your life. To keep your blood pressure under control:
- Take your medications properly. If side effects or costs pose problems, don't stop taking your medications. Ask your doctor about other options.
- Schedule regular doctor visits. It takes a team effort to treat high blood pressure successfully. Your doctor can't do it alone, and neither can you. Work with your doctor to bring your blood pressure to a safe level, and keep it there.
- Adopt healthy habits. Eat healthy foods, lose excess weight and get regular physical activity. Limit alcohol. If you smoke, quit.
- Manage stress. Say no to extra tasks, release negative thoughts, maintain good relationships, and remain patient and optimistic.
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