Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke, and other problems.
Hypertension is sometimes called the silent killer because it produces no symptoms and can go unnoticed and untreated for years.
Risk factors are age, family history, gender, and race. Lifestyle changes play an important role in treating your high blood pressure.
Here are some ways to control high blood pressure.
Lose Weight
Blood pressure often increases as weight increases. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you’re overweight or obese, it will help reduce your blood pressure.
Exercise Regularly ♂️ ♀️
Regular physical activity such as 150 minutes a week, can lower your blood pressure by about 5-8 mm Hg if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again. Exercises include walking, jogging, cycling, swimming or dancing.
Eat Healthy Meals
Eating a diet that is rich in whole grains, fruits, vegetables, low-fat dairy products and cutting down on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
Limit Alcohol Intake
Alcohol can be bad for your health. Drinking alcohol in moderation can potentially lower your blood pressure by about 4 mm Hg. Alcohol also reduces the effectiveness of blood pressure medications.
Quit Smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting alcohol helps your blood pressure return to normal, reduce your risk of heart disease and improve your overall health.
Limit Caffeine Intake
Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it or are caffeine-sensitive. But people who drink coffee regularly may experience little effect on their blood pressure after a long time.
Reduce Stress
Chronic stress may contribute to high blood pressure. Especially if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Once you know what’s causing your stress, consider how you can eliminate or reduce stress.
Monitor Your Blood Pressure Regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you to potential health complications.
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