High Blood Pressure (Hypertension) prevention tips
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May 28, 2022
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High blood pressure, often known as hypertension, raises your chance of developing a variety of significant health conditions. High blood pressure, according to the American Heart Association (AHA), can lead to heart disease, stroke, and renal disease, among other health problems.
High blood pressure is frequently controlled or lowered by eating healthily, maintaining a healthy weight, getting regular exercise, and not smoking. Make an effort to control your blood pressure, and you will lower your chances of having a heart attack, stroke, or other serious illness.
- The following tips can help you maintain your health :
- Eat a balanced diet.
Eating healthy foods can help you control your blood pressure. According to the AHA, the Dietary Approaches to Stop Hypertension, or DASH, diet has been found to help manage blood pressure. The eating plan emphasises the consumption of fruits, vegetables, and whole grains. Red meat, salt, and sweets are all foods to avoid. Blood pressure can also be reduced by eating meals high in calcium, potassium, and magnesium.
- Reduce your salt consumption.
A low-sodium diet can help many people maintain healthy blood pressure levels. Avoiding high-sodium packaged and processed foods and not adding salt to your meals will help you reduce your total salt intake. A study of over 400 persons with prehypertension published in the Journal of the American College of Cardiology in 2017 indicated that a combination of reduced sodium intake and the DASH diet significantly reduced systolic blood pressure.
- Regular monitoring.
Studies suggest that there is no known cause of hypertension in 90% of people, making it even more crucial to stay vigilant. High blood pressure frequently goes unreported due to the absence of symptoms in the majority of instances. Blood pressure should be checked at regular intervals. The sooner it is apprehended, the easier it is to control.
- Manage stress
Stress can cause high blood pressure, and if not treated, it can lead to a lifelong high blood pressure problem. There are numerous methods for reducing stress, including yoga, meditation, and being enthusiastic about life.
- Cut down on caffeine
Consider cutting back if you enjoy coffee, tea, or other caffeine-rich beverages such as cola and some energy drinks. Tea and coffee are acceptable as part of a balanced diet, but they should not be your primary or only source of fluid. Drinking too much coffee every day may raise your blood pressure.
- Lastly, a word of caution
A person with hypertension may have dizziness, headaches, shortness of breath, or frequent nosebleeds. It should be emphasized that these symptoms may not show until high blood pressure has progressed to the point of becoming life-threatening. Because of the way we live our lives, it has become critical to be extra cautious about our physical and mental health. Consult your doctor right away if your body exhibits any unusual symptoms. Regularly monitor your blood pressure to avoid significant health consequences.