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Millions of people worldwide suffer with hypertension, often known as high blood pressure, which is a common and possibly fatal medical illness. Despite being common, hypertension is often undiagnosed since it doesn’t cause any symptoms. This makes it known as “the silent killer,” as it raises the risk of major health issues like heart disease, stroke, kidney failure, and eyesight loss if left untreated.
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A systolic blood pressure (the pressure in your arteries during a heartbeat) of more than 130 mm Hg and/or a diastolic blood pressure (the pressure in your arteries between heartbeats) of more than 80 mm Hg are the usual definitions of hypertension, a chronic condition marked by elevated blood pressure levels.
Genetics, lifestyle decisions (food, exercise, and tobacco use), underlying medical disorders (obesity, diabetes, renal disease), and stress are some of the variables that lead to hypertension. Medication could be required in some situations in order to successfully control blood pressure levels.
Would you want to know ways of controlling this medical situation naturally?
10 Ways Of Controlling hypertension
- Healthy Diet: Make sure your diet is high in whole grains, fruits, veggies, and lean meats. Reduce your consumption of sodium, cholesterol, and saturated fats.
- Decrease Sodium Intake: Try to limit your daily sodium intake to 2,300 mg or less, if at all possible.
- Work Out Regularly: to attain the purpose of controlling hypertension from home, keeping fit is very necessary. Spend at least 30 minutes a day, most days of the week, doing moderate cardiovascular exercise such brisk walking, swimming, or cycling.
- Retain a Weight That Is Healthy: Obesity or being overweight can raise blood pressure. Reach your ideal weight by eating a balanced diet and doing regular exercise.
- Control Alcohol Consumption: Keep alcohol intake within reasonable bounds; that is, no more than one drink for women and two for males per day.
- Give Up Smoking: Smoking damages blood arteries and increases blood pressure hence leading to hypertension. Giving up smoking can enhance cardiovascular health in general.
Read Also:5 Quick Stress Busters You Can Do At Work Under 5 Minutes
- Reduce Stress: Take up stress-relieving exercises like yoga, meditation, deep breathing, or engaging in enjoyable hobbies and pastimes.
- Keep an eye on your blood pressure: At home, regularly check your blood pressure and note any changes. This might support you and your healthcare physician in evaluating the success of your treatment plan and lifestyle modifications.
- Get Enough Sleep: Try to get seven to eight hours of good sleep every night. High blood pressure can be exacerbated by inadequate sleep.
- Caffeine Limit: While a reasonable amount of caffeine is usually harmless, taking too much of it might cause blood pressure to rise. Reduce the amount of coffee or tea you drink.
Conclusion
Never forget that you should always get medical advice before making big lifestyle changes, particularly if you are dealing with hypertension or other medical issues. They can offer tailored counsel and recommendations depending on your particular requirements and medical background.
Ingrid Bells
