High blood pressure occurs when the arteries experience tension or high pressure. It is also known as hypertension.
You must have noticed that your blood pressure readings consist of two numbers in the format x/y. “X,” the numerator denotes the systolic blood pressure. This number reflects the pressure experienced by the arteries as your heart contracts. “Y,” the denominator denotes the diastolic blood pressure, i.e., the pressure felt by the arteries when the heart relaxes.
Blood pressure that exceeds a reading of 140/90 is known as high blood pressure or hypertension. It is detrimental to your health. High blood pressure also makes you prone to cardiovascular issues.
You must consult your physician if you have high blood pressure. In addition to medicines, here are a few tips for controlling or lowering hypertension!
Exercise to stay fit
Being overweight worsens the blood pressure. Obesity makes you prone to hypertension. It tends to disrupt breathing while you are asleep. Irregular and insufficient breathing causes blood pressure to rise. Obesity also affects blood circulation in the body and poses a threat to long-term health. If you’re overweight, you must exercise regularly to lose those extra pounds and prevent high blood pressure.
Simple exercises such as morning and evening walks, cycling, jogging, free-hand exercises, or easy aerobics can help you tackle hypertension.
Eat a healthy diet
You should have a diet rich in fruits, vegetables, whole grains, nuts, and herbs. The Dietary Approaches to Stop Hypertension (DASH) diet is an ideal one to control high blood pressure. Eat 3 healthy meals and 2–3 nutritious snacks daily to keep hypertension in check.
Prioritize on increasing potassium intake and cutting down on sodium levels. Food rich in potassium include fresh fruit and vegetables. Eat adequate quantities of natural food. Avoid processed food as they contain extra sodium. Avoid consuming excessive salt as well. Make sure that your sodium intake does not exceed 1500 milligrams a day.
Eat food rich in vitamin C and vitamin D
For controlling hypertension, it is necessary that excess sodium is removed from the body; vitamin C does this job. Include food rich in vitamin C such as orange juice, lemon water, and citrus fruit in your meals and snacks.
You might be prone to hypertension due to deficiency of vitamin D. Vitamin D has medicinal values. Diversify your meal by including cereals fortified with vitamin D for best results.
Stress management is the key!
Stress often causes blood pressure to rise significantly. You should focus on managing and reducing stress. You should take up relaxation activities like early morning walks, yoga, and meditation. These relaxation methods keep you physically and mentally healthy. Stress management techniques like self-awareness, acupuncture, and deep breathing are also effective.
Avoid alcohol, smoking, and caffeine beverages
Reducing alcohol consumption or eliminating it altogether helps keep high blood pressure in check. If you at all choose to consume alcohol, do so moderately. Make efforts to quit smoking or at least to cut down on the habit to the best extent possible. Don’t consume too much caffeine.
You should regularly keep track of your blood pressure. Stay healthy. Consult your doctor without delay if you begin to experience symptoms of hypertension.