High blood pressure is one of the major causes of death in the world. This article will tell you how to detect if your blood pressure is high, what you should do if it is, and why it is so important to treat it.
What is high blood pressure?
High blood pressure is when the level of pressure in your arteries increases for a prolonged period of time, leading to possible damage to the body. Cause of high blood pressure can be anything from lifestyle factors like diet, tobacco use, and excessive alcohol intake. You might not even know you have high blood pressure because it doesn’t cause any noticeable symptoms until it’s too late.
Symptoms of high blood pressure
Symptoms of high blood pressure can vary in each individual case. Some symptoms of high blood pressure include headaches, blurred vision, dizziness, chest pain, fatigue and shortness of breath. If you have any of these symptoms and are concerned about your health, it is recommended that you speak to a physician about your condition.
Get moving
Exercising ½ Hrs to 1 Hrs a day is an important part of healthy living.
Along with managing lower blood pressure, regular physical activity benefits your mood, balance and strength. It decreases your diabetes risk and other kinds of heart disease.
If you have been less active or inactive for a while, talk to your doctor about a safe fitness exercise routine. Start bit slowly, then gradually pick up the pace and increase the frequency of your workouts.
Don’t like gym? Take your workout outside in open area. Go for a jog or hike, even swim and still reap the benefits. The important thing is to get start moving!
Follow the DASH diet
Following the DASH (Dietary Approaches to Stop Hypertension) diet can drag lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet includes:
• eating fruits, vegetables, and whole grains
• eating low-fat dairy products, lean meats, fish, and nuts
• eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats
It also helps to cut back on sweetened and desserts beverages, such as juice and soda.
Put down the saltshaker
Keeping your sodium consuption to a minimum can be vital for lowering blood pressure.
In some people, when you take too much sodium, your body began to retain fluid. This results in a sharp rise in BP.
The American Heart Association (AHA) recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day. That’s a little over ½ a teaspoon of table salt.
Don’t add salt to your food to decrease sodium in your diet. One teaspoon of table salt has 2,300 mg of sodium!
Use spices and herbs to add flavor instead. Processed foods also tend to be loaded above average with sodium. Always try to read food labels before choosing a low-sodium alternatives when possible.
Lose excess weight
Blood pressure and weight go hand in hand. Losing just 4.5 kg (10 pounds) can help lower your blood pressure.
It’s not just the number on your scale which matters. Watching your waistline is also crucial for controlling blood pressure.
If you have extra fat around your waist, called visceral fat, that is troublesome. It designed to surround various organs in the abdomen. This can lead to crucial, serious health problems, including high blood pressure.
In general, male should keep their waist size measurement to below the 40 inches. Female should aim for less than 35 inches.
