High blood pressure, also called hypertension, is a state of blood against the walls of the artery invariably high. On the global scale, this reading was established as more than 120/80, although it may vary depending on age, gender and geographical location. High VP is also sometimes called a silent killer, as it does not cause any symptoms on its own, and can remain unanswered for many years before writing problems in the form of a heart attack and even stroke. Hypertension can be both genetic and lifestyle, so it is important to check the BP, especially if you are over 30, obesity or diabetic. Good news is that if your BP is only slightly elevated, you can take a few steps to fix it. Here are 5 ways …
Heart healthy food
Your diet has a huge impact on your BP, and a bad diet is what has given you a condition in the first place. A diet rich in fruits, vegetables, whole grains and low -fat proteins helps keep your blood vessels healthy. Reduced salt consumption (sodium) is especially important because too much salt causes your body to hold on to water (water content), raising blood pressure.
Try to cut all the processed and packaged foods that often contain hidden salt. Instead, cook fresh home dishes using greens and spices for the aroma. Dash diet (dietary approaches to stop hypertension) is a well-known diet plan that focuses on products that reduce blood pressure.
Exercise
Regular physical activity strengthens your heart and helps blood better through your body. Exercises also help you maintain a healthy weight, which is important because excess weight saturates your heart and blood vessels.Try to at least 30 minutes of moderate exercises such as walking, cycling or swimming in most days of the week. Even simple activities such as gardening or stairs can change the situation. If you are new, start slowly and gradually increase your activity.
Manage your stress
Stress can cause temporary spikes in blood pressure (think about the time when you really became angry and started sweating?) And, if chronically, can contribute to long-term hypertension. Searching ways to relax and reduce stress helps your body remain calm and your blood pressure is stable. Try methods such as deep breathing, meditation, yoga or listening to soothing music. The goal must be to keep your mind as far away from the things that bother you at least as much as you can. Spending time outdoors, connecting with friends and family or persecution you like can also reduce stress. Make time for rest and sleep is equally important for stress management.
Limit alcohol/quit
Doctors around the world say that no alcohol is safe to consume (yes, even if you are “social alcohol”), on the other hand, the use of too much alcohol can increase blood pressure and even reduce the effectiveness of blood pressure. It is best not to drink or drink in moderation.While the alcohol study continues, there is no doubt about smoking. Smoking and tobacco use your blood vessels and damage the heart. Smoking refusal is one of the most powerful ways to increase blood pressure and overall health. Even if you smoked for years, quit now and you will start to feel the difference in less than a week.
Hold
Tracking blood pressure will help you understand how lifestyle changes work and warns you about any problems. You can measure the blood pressure with a simple monitor. However, since blood pressure varies a day, make sure you check it at the same time every day, and look at the testimony for reference (an average of 2-3 indications made 1 minute apart), avoid random checks (except when you feel bad) because they can bother you. Most importantly, sit vertically on the table and chair (without stress), taking BP because these factors can give you a false high.Refusal: This article is only an informational rather than a replacement medical advice. Always consult your healthcare provider if you suffer from BP problemsSee more: Harvard Doctor about why this powerful ingredient should be added to morning coffee every day
