Due to unhealthy food consumption about 70% middle aged people suffers from hypertension. Here are few ways to control hypertension easily.
The power with which blood pumps from the heart into the arteries is known as hypertension. Blood pressure should be less than 120/80 mm Hg in order to be considered normal.
When blood pressure is high, blood flows more quickly through the arteries. This causes damage to the blood vessels by increasing pressure on the fragile tissues in the arteries.
According to the American College of Cardiology, roughly half of all adults in the United States suffer with hypertension
It’s known as a “silent killer” since it normally doesn’t exhibit symptoms until the heart has been severely damaged. Most people are unaware that they have high blood pressure because there are no apparent signs.
(1) Get your feet moving.
Exercising for 30 to 60 minutes every day is a vital aspect of maintaining a healthy lifestyle.Regular physical activity improves your mood, strength, and balance in addition to lowering blood pressure.It lowers your chances of developing diabetes and other types of heart disease.Consult your doctor about a safe workout plan if you’ve been sedentary for a long.Begin slowly and progressively increase the intensity and frequency of your workouts.Do you dislike going to the gym?
Extend your workout to the outdoors. You can still receive the benefits of a trek, jog, or swim. What matters is that you get going! Muscle-strengthening activities should be done at least twice a week, according to the American Heart Association. Lifting weights, doing pushups, or any other workout that helps increase lean muscular mass are all options.
(2) Remove the salt shaker.
Place the saltshaker on the table.
It’s important to limit your salt intake if you want to lower your blood pressure.When you consume too much sodium, your body begins to retain fluid in some people. This causes a significant increase in blood pressure.
The American Heart Association recommends keeping salt intake between 1,500 and 2,300 milligrammes (mg) per day. This is about half a teaspoon of table salt. Add no salt to your food to reduce sodium in your diet. The sodium content of a teaspoon of table salt is 2,300 mg!
Instead, add flavour using herbs and spices. Sodium is also commonly found in processed meals. When possible, study food labels and seek low-sodium options.
(3) Lose excess weight.
Blood pressure and weight have a symbiotic relationship. Blood pressure can be lowered by losing merely 10 pounds (4.5 kilogrammes). The number on your scale isn’t the only factor to consider. Blood pressure can be controlled by keeping a close eye on your waistline. Visceral fat, or belly fat, is a problem. It has a tendency to encircle the abdomen’s numerous organs. This can result in major health issues, such as high blood pressure. Men’s waist measurements should be fewer than 40 inches in general. Aim for fewer than 35 inches for women.
(4) Limit alcohol.
It’s completely acceptable to have a glass of red wine with supper. When used in moderation, it may even be beneficial to your heart. Excessive alcohol use, on the other hand, can cause a variety of health problems, including high blood pressure. Excessive drinking might also make some blood pressure drugs less effective.
What exactly does “moderate drinking” imply? Men should consume no more than two alcoholic beverages each day, according to the AHA. One alcoholic drink per day is recommended for women.
(5) Get rid of nicotine habit.
Get rid of your nicotine habit.
Each cigarette you smoke elevates your blood pressure for a few minutes after you put it out. If you smoke heavily, your blood pressure can stay high for long periods of time. Smoking increases the risk of dangerously high blood pressure, heart attack, and stroke in people with high blood pressure. Even secondhand smoke can raise your blood pressure and put you at risk for heart disease.
Quitting smoking, in addition to countless other health benefits, can help your blood pressure return to normal. To start quitting smoking today, come to our smoking cessation facility.