Hypertension (high blood pressure) is a serious medical condition which occurs due to elevated blood pressure in the arteries. The blood pressure is pressure exerted by the blood flow on the walls of our blood vessels. The normal blood pressure is 120/80 mmHg – anything over that can be considered high blood pressure. If the condition isn’t treated on time, it can damage the blood vessels and lead to life-threatening ailments.
High blood pressure affects more than 80 million Americans annually. It’s a silent killer type of disease which doesn’t manifest through specific symptoms, but it’s very dangerous. This is why it’s very important to pay more attention to your blood pressure and act on time.
If left untreated, high blood pressure can result in a stroke or heart attack and will damage your kidneys as well. There’s no cure for the condition, but making some lifestyle and dietary changes can keep your blood pressure down. Here are 7 steps which will help you relieve it and keep it under control:
Stay physically active
According to experts, 30-60 minutes exercise every day can bring your blood pressure down. You can start by doing simple workouts, then move on to more intense ones. If you don’t like going to the gym, you can start jogging, swimming or cycling. Besides regulating your blood pressure, physical activity will also improve your overall health.
Eat a healthy diet
If you’re diagnosed with high blood pressure, you’ll also need to change your diet. Avoid eating foods rich in salt or sugar, stay away from processed and junk food, and eat plenty of fruits and vegetables. Low-fat dairy products, lean meat, and fish can also put your blood pressure under control.
Reduce your salt intake
Although the effect of sodium on our blood pressure has been a matter of decades-long debate, many experts agree that reducing your sodium intake should keep your blood pressure normal. The American Heart Association recommends no more than 1500 mg. of sodium a day – as most processed foods contain too much salt, it’s best to check the label of any food you buy.
Keep your weight in check
Reducing your weight in cases of high blood pressure is an absolutely vital step. According to The Mayo Clinic, shedding 10 pounds can reduce your blood pressure, but make sure you’re burning away the visceral fat as well, which can cause a lot of problems including high blood pressure.
Smoking is a highly dangerous habit that kills thousands of people each year. Smokers have a higher risk of hypertension and cardiovascular problems, so it may be time to quit smoking now. Once you do, your blood pressure will go down and you will improve your overall health as well.
Reduce your alcohol consumption
Drinking too much alcohol can raise your blood pressure and cause a variety of problems. One or two drinks a day won’t harm your health, but drinking more can affect your kidneys, heart and even the brain.
Reduce your stress
Chronic stress is a serious problem which can significantly raise your blood pressure and damage your cardiovascular system. Learn how to relax and do yoga or other meditation techniques in order to keep your blood pressure under control.