The pressure of the blood flowing within the arteries is called blood pressure. We must keep our blood pressure under control, and if we don’t, it can lead to serious health problems like hypertension is a leading cause of heart failure and stroke.
Blood pressure is easy to control without medications; all you must do is to see what you are feeding your body according to DASH (Dietary Approaches to Stop hypertension). You must follow the best diet to lower and manage blood pressure.
Eliminate foods high in total and saturated fat from your diet.
Increase fruits and vegetables in as many colors as possible.
Whole grains are of great use and stay away from processed foods, especially ones high in carbohydrates, sugar, fat, and salt.
Control how much alcohol you drink. While small amounts may lower your blood pressure, large amounts can have the opposite effect. Have no more than one drink a day if you’re a woman; two or less if you’re a man.
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Go easy on the caffeine. It can raise your blood pressure.
Get your diet sodium-free Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
If you are a smoker you should quit it, Each cigarette you smoke increases the chance of high blood pressure, it also increases the risk of heart disease, quitting smoking can help you control blood pressure and can improve health issues.
We have seen many people smoke because of stress; they are giving their body a lot of trouble; not only smoking is dangerous, but stress also plays a significant role in elevating blood pressure levels. Stress, if chronic, may contribute to high blood pressure. You should Figure out what are the things that are making you stress, and once you know about the stressors, you can cope up with it in a healthier way like lower your expectations, try to find solutions, etc. Lowering your stress helps keep your blood pressure healthy. Try mind-body exercises like yoga and tai chi. Music also has a significant impact on relaxing your mind, just like physical activity.
Endorphins level can be elevated by Sitting in the sun can and lower your blood pressure.
One should also focus on weight; weight is directly proportional to blood pressure. If weight increases, blood pressure also increases. And if you lose pounds, your blood pressure also drops. Losing weight is one of the most beneficial lifestyle changes to control blood pressure. You may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose. With losing weight, also watch your waistline. Fat near waist can boost up blood pressure.
Physical activities are always of greater use, and if you have elevated blood pressure, exercise can help you avoid developing hypertension.
If you are hypertension, patient physical activity can bring your blood pressure down to safer levels.
Home monitoring can help you keep tabs on your blood pressure, make sure your lifestyle changes are working, and alert you and your doctor to potential health complications.
Don’t skip your visit with doctors If your blood pressure is well-controlled, check with your doctor. If you must take medication, take it as the doctor prescribes and get a consultation.
High blood pressure can be fatal, but every disease has a cure, prevention, and management.
Don’t worry; you have it in control just by these easy steps.
Until Next Time,
Team Doctor ASKY!