Hypertension, which is nothing about high blood pressure. If we don't care about hypertension, it will lead to several health diseases like stroke, heart disease, kidney disease etc.
Lifestyle plays an important role in treating hypertension. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, or reduce the need for medication.
Your age, along with a family history of hypertension and ethnicity are among the hypertension risk factors that are out of your control. When it comes to preventing high blood pressure, the idea is to focus on the risk factors that you can change.
How to make healthy lifestyle changes?
- Reduce your stress.
- Maintain a healthy weight.
- Eat a healthy diet.
- Exercise regularly.
- Take less salt.
- Limit the alcohol.
- No to caffeine.
- Monitor your blood pressure.
1. Reduce your stress:
Stress is an important factor for blood pressure. Think about the cause for your stress, whether its financial, health, family etc. And try to make solution according to that. Every factor has a solution.
2. Maintain a healthy weight:
Blood pressure often increases as weight increases. Weight loss is one of the most effective lifestyle changes in controlling blood pressure. Losing just 10 pounds can help reduce your blood pressure.
3. Eat a healthy diet:
Eating healthful foods can help keep your blood pressure under control. Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.
4. Exercise regularly:
If you have slightly high blood pressure exercise can help you avoid developing full-blown hypertension. If you already have hypertension, a regular physical activity can bring your blood pressure down to safer levels.
5. Take less salt:
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. "The higher the sodium intake, the higher the blood pressure,"
6. Limit the alcohol:
Drinking too much alcohol can lead to high blood pressure.
7. No to caffeine:
Caffeine also plays an important role in hypertension. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.
8. Monitor your blood pressure:
Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor every six to 12 months, depending on other conditions you might have. Talk to your doctor about home monitoring before you get started.