High Blood Pressure is a very serious problem nowadays. This type of hypertension is known as primary or essential hypertension and ninety-five percent of victims, 70 million Americans, have primary or essential hypertension.
Normal blood has a reading of less than 120/80. Blood between 120/80 and 139/89 is called pre-hypertension. High blood can have a reading of 140/90 or higher.
Causes
- Alcohol
Alcohol plays a direct role in your blood. It has been found in many studies that the higher the alcohol intake, the higher the blood. However, similar studies have shown that moderate drinkers have a lower pressure than non-drinkers.
- Salt
There is no doubt that salt intake has a direct effect on blood. This and dietary potassium intake have been found to adversely affect a person’s health.
The two most important and effective factors are high salt intake and genetic predisposition. The first is easily controlled, and the second, careful monitoring is important.
- Diet & Overweight
Obesity is another big issue. People who are overweight tend to have a higher blood pressure than their thinner ones. The heart and other vital organs need to work harder, which can put stress on the joints.
- Stress & hypertension
There are a few cases of hypertension in which the underlying problem occurs. This type of hypertension is called ‘secondary hypertension‘.
Kidney abnormality is a tumor or tumor in the adrenal gland or a congenital defect of the aorta called secondary hypertension. Treating the underlying cause usually brings blood pressure back to normal.
5 Life Style Changes to Control High Blood Pressure
- Lose Some Weight
Blood pressure often rises with weight gain. Losing 10 pounds (4.5 kg) can reduce both systolic and diastolic blood pressure by seven mmHg. Usually, your weight loss will lower your blood pressure until you reach the right weight for your height. It is important to control the increased blood pressure around your waist.
- Eat Healthy
What exactly do you eat for your stress and heart health. Eating low-fat dairy products, fruits, vegetables, and whole grains, and eating a diet high in fat and cholesterol can lower your blood pressure. Avoid eating junk food – foods high in salt, sodium, and fat – If you like to eat outdoors and include foods high in potassium such as vegetables, fruits, and coconut water.
Potassium is good for your heart because it reduces the effect of sodium on BP. Limit your sodium intake to 6 grams per day. Canned foods contain sodium; Therefore, you should keep track of the sodium in each serving. And also manage the amount of sodium you consume each day; It can help you determine or avoid food. Avoid salt and use herbs and spices to make food in your home.
- Physical Activity
If you lead a sedentary life, you run the risk of developing high blood pressure. Make sure you get at least 20 – 30 minutes of exercise, physical activity or walking on most days of the week. You may notice a difference in your BP levels within a few weeks of physical activity.
If you have high blood pressure, regular exercise or physical activity can help you prevent high blood pressure. If you have some health issues, you may need some exercise restrictions so talk to your doctor before starting any exercise.
- Avoid Alcohol
Although drinking alcohol in moderation is good for health, there is more harm than good in alcohol. Men consume more alcohol in two or more drinks a day and women prove that more than one drink is harmful. Alcohol raises blood pressure by several points.
In addition to raising blood pressure, alcohol can also reduce the effectiveness of stress medications. If you drink heavily, be careful and avoid drinking alcohol under the supervision of a health care practitioner – you are advised to reduce it gradually.
- Reduce Caffeine
The effect of caffeine on blood pressure is still debated. Drinking caffeinated beverages can temporarily raise your blood pressure. In general, some people may be sensitive to caffeine. BP should be checked within half an hour of taking caffeinated beverages. If the BP rises above 10 mm one is sensitive.
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