High blood pressure (also known as hypertension) is the health
condition of having blood pressure readings above 140/90 mmHg, over a number of
weeks. High blood pressure is a major health risk because it puts extra strain
on your heart and blood vessels. People with high blood pressure are susceptible to stroke,
kidney diseases and heart failure. It is popularly called the silent killer for
good reason; high blood pressure gives no direct signs or symptoms.
Diet and stress are the main precursors of high blood
pressure. People with unhealthy eating habits and stressful lifestyles are
advised to check their blood pressure monthly.
Besides serving as a reminder to live healthy, frequent blood
pressure checks can help you detect this health condition, so you can take
steps to lowering it.
Here are some simple tips for controlling blood pressure:
1) Lose some weight - Blood pressure often increases with
body mass index. Being overweight disrupts breathing while sleeping (sleep
apnea) in some, this further raises blood pressure.
Weight loss is an effective lifestyle change for controlling
blood pressure.
2) Exercising regularly - Frequent physical activity for 30
minutes on most days of the week has be proven to lower blood pressure by 4-9
mm HG. Consistency is important for people diagnosed with high blood pressure,
stopping may lead to a relapse. Cycling, jogging, walking, dancing and walking
are some of the best types of exercise for lowering blood pressure.
3) Eat a healthy diet - A change in the diet is recommended
by physicians advising on lowering high blood pressure. Consume more whole
grain meals, vegetables, and low-fat dairy products. Salt and high blood
pressure are not good friends. Cut salt from your meals gradually and
substitute with natural spices to reduce blood pressure. Reduce the size of
your meal portions; eat foods low in cholesterol and saturated fats.
4) Quit smoking, decrease alcohol intake, and reduce caffeine
consumption - Regulate habits like smoking, alcohol consumption, soft drinks
and caffeine intake. Smoking is a habit that must go; nicotine increases the
blood pressure, heart rate, narrows your artilleries and makes your blood more
likely to clot (this sets you up for an heart attack or stroke).
5) Reduce your stress - Chronic stress is a top contributor to
high blood pressure. Try to figure out what causes your stress. Try organizing
possible causes, such as family, work, illness and finance. Once you determine
what causes your stress, start considering how to eliminate them.
6) Potassium rich food - Eating potassium rich fruit and
vegetable helps in lowering blood pressure. Tomatoes, potatoes, bananas, beans,
peas and dried fruits such as resins are rich sources of potassium.
