When blood pressure is excessively high for a lengthy period of time, it may damage the blood vessels severely. This injury may result in a number of consequences, some of which are deadly. Among them include heart failure, eyesight loss, stroke, renal disease, and other health difficulties.
There are ways to manage high blood pressure, often known as hypertension. High blood pressure may not necessarily create symptoms, but frequent screening can help a person decide whether preventative steps are necessary.
Is your high blood pressure being concealed by white coat syndrome?
1. Lower Your Sodium Consumption to Improve Blood Pressure Control
Lowering your sodium consumption is critical because salt encourages the body to retain extra fluid, raising blood pressure. This puts additional strain on your heart and raises the pressure in your blood vessels.
2. Increase Potassium Consumption by Eating Healthier Foods
Because potassium decreases the effects of sodium, eating potassium-rich meals is beneficial for blood pressure regulation. Potassium-rich foods include: a. fruits like bananas, dried apricots, and pomegranates; and b. vegetables like broccoli and cauliflower.
b. Vegetables such as Brussels sprouts, beets, and acorn squash; and
c. Dairy products such as fat-free or low-fat (1%) milk.
d. Coconut water
3. Keep a Healthy Weight by Moving More and Eating Healthier
One of the most essential things you can do for your blood pressure is to lose weight. Your blood pressure rises as your body weight rises. Even little improvements, like reducing 10 pounds, may help decrease your blood pressure. You will need to monitor what you eat and perform some exercise if you want to reduce weight.
4. Give up smoking
Each cigarette you smoke causes your blood pressure to rise for many minutes after you extinguish it. When you stop smoking, your blood pressure returns to normal. Quitting smoking may reduce your risk of heart disease and improve your overall health. People who give up smoking may live longer lives than those who do not.
5. Increase your physical activity and movement, whether you use a gym or not (exercise regularly).
If you have high blood pressure, 150 minutes of physical exercise each week, or 30 minutes most days of the week, may reduce it by 5 to 8 mm Hg. It is vital to keep consistency since stopping exercise causes your blood pressure to increase again.
If you already have high blood pressure, exercise may assist you from getting hypertension. If you already have high blood pressure, regular physical exercise may help you bring it down to a more tolerable level.
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