Blood pressure or high blood pressure is a condition when the tension in your arteries arise. Systolic blood pressure and diastolic blood pressure is recorded as the most elevated blood pressure and lowest blood pressure measurements. High blood pressure is also known as 140/90 mmHg or higher. The ideal blood pressure should be 90/60 mmHg and 120/80 mmHg, while low blood pressure is 90/60 mmHg or more economical.
Their causes are not, but things increase the risk of hypertension: a family history of obesity, high blood pressure, smoking, and alcohol consumption. It can lead to heart failure, stroke, heart disease, kidney disease, and peripheral vascular disease.
Take Prescription Drugs
If your blood pressure is high, your physician may recommend prescription medication. They can be considered independently or as a combination of them. Let the treatment be effective if used. A combination of a healthy lifestyle and medicine reduces the possibility of hypertension.
Lose Some Weight
Studies show that if you’re obese, losing weight is the right thing to do now. You can make a difference by losing 5 to 10 kilos. It will also reduce the risk of health problems.
Regular Physical Activity
Your heartbeat and breathing will become stronger. Experts recommend an exercise that lasts 30 minutes long and three times weekly. You can do this by dancing, doing a group sport, walking, cycling, or using the stairs.
Lower Sodium Consumption
A reduction in salt intake can lower blood pressure. It can be achieved by determining the recommended daily intake of 2.4 g of sodium. It can also help when consuming low sodium content foods.
Increased potassium intake lowers blood pressure and reduces the effect of salt on the human body. Foods that contain potassium are berries, dairy products .
Reduce Sugar Intake
Studies show that reducing sugars and carbohydrates can help lose weight and lower blood pressure. A low-carbohydrate diet eliminates fat but also lowers blood pressure between 4.5 mmHg diastolic and 5.9 mmHg systolic. It keeps you fuller for longer because you eat more fat and protein.
Blood pressure increases due to the compounds present in tobacco, causing inflammation, narrowing arteries, and even damaging blood vessels. The damaged blood vessels help to increase blood pressure. Quitting smoking is excellent for your overall health.
Limit Alcohol Intake
Excessive alcohol consumption can cause high blood pressure. The recommended use must not exceed three units for men and two components per day for women. Caffeine also increases blood pressure, and this reaction lasts from 45 to 60 minutes and changes in people.
Get Enough Sleep
When you sleep, your blood pressure drops. In case you can’t sleep, you are at higher risk for increased blood pressure. Experts recommend falling asleep between seven to nine hours. Making the room comfortable, getting a regular sleep schedule, exercising in the afternoon, and avoiding midday naps are needed to get quality sleep.
Hypertension is a condition that increases blood pressure and can also lead to significant risks such as stroke and heart failure. The most important thing is that you take measures that you can manage.