How to Control High Blood Pressure
High blood pressure (HBP) is a serious condition that can lead to coronary heart disease, heart failure, stroke, kidney failure, and other health problems.”Blood pressure” is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage the body in many ways.
If you’ve been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be worried about taking medication to bring your numbers down. Lifestyle plays an important role in treating your high blood pressure. If you successfully control your High Blood Pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.
HOW TO CONTROL HIGH BLOOD PRESSURE
REDUCE YOUR WEIGHT
Losing weight also makes any blood pressure medications you’re taking more effective. You and your doctor can determine your target weight and the best way to achieve it. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).
- Women are at risk if their waist measurement is greater than 35 inches (89 cm).
- Asian men are at risk if their waist measurement is greater than 36 inches (91 cm).
- Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).HOW TO LOSE BODY FAT
EXERCISE REGULARLY IN MORNING OR DO YOGA
Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn’t take long to see a difference.
If you have pre-hypertension — systolic pressure between 120 and 139 or diastolic pressure between 80 and 89 — exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
You can do exercise in which you have to laugh loudly when you will get angry.
CREATE A POSITIVE ENVIRONMENT AROUND YOURSELF
It is important that you should live or create a positive environment around yourself. It will help you in decreasing stress and which ultimately will help you in controlling High Blood Pressure. Go out on walk with your friends , have a talk with them. Be with people who have a positive vibes or aura around them.
EAT HEALTHY FOOD
If you have high blood pressure then its right to get separate from delicious amazing spicy and oily food that gives you pleasure once a time and risk your whole life.Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
REDUCE IN TAKE OF SODIUM IN YOUR DIET
- Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.
- Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
- Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
- Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
- Ease into it. If you don’t feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
STOP DRINKING ALCOHOL OR LIMIT THE QUANTITY
Alcohol has a lot of bad as well as positive effects on your body.In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and men older than age 65, or more than two a day for men age 65 and younger. Also, if you don’t normally drink alcohol, you shouldn’t start drinking as a way to lower your blood pressure. There’s more potential harm than benefit to drinking alcohol.
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