Before we get into the ways to reduce high blood pressure let us first have a look at the reasons why this is important for those of us suffering with this condition.
Uncontrolled high blood pressure can lead to:
Heart attack or stroke. Thickening and hardening of the arteries (atherosclerosis) can cause high blood pressure, which could lead to a heart attack, stroke or other health problems.
Heart failure. Due to thickening of the arteries the heart needs to pump harder against the higher pressure blood in your blood vessels. Eventually, the extra work load and stress on the heart can lead to heart failure.
Weakened and narrowed blood vessels in your kidneys. This can prevent the kidneys from working as normal.
Thickened, narrowed or torn blood vessels in the eyes. This can damage your eyes and can result in vision loss.
Metabolic syndrome. Is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.
Trouble with memory or understanding. High blood pressure may also impact a person’s ability to think, remember and learn. Difficulty with memory or understanding concepts is frequently seen in people with high blood pressure.
What is Normal Blood Pressure:
Normal blood pressure. Below 120/80 mm Hg.
Prehypertension. Systolic pressure ranging from 120 to 139 mm Hg or a diastolic pressure ranging from 80 to 89 mm Hg.
Stage 1 hypertension. Systolic pressure ranging from 140 to 159 mm Hg or a diastolic pressure ranging from 90 to 99 mm Hg.
Stage 2 hypertension. Systolic pressure of 160 mm Hg or higher or a diastolic pressure of 100 mm Hg or higher.
8 Ways to Reduce High Blood Pressure:
Lifestyle changes can help you control and prevent high blood pressure, even if you’re taking blood pressure medication. Here’s what you can do:
1) Eat healthy foods. Eat a healthy diet. The Dietary Approaches to Stop Hypertension (DASH) diet focuses on the natural remedy. Eating more vegetables, fruit, whole grains, poultry, fish and low-fat dairy products, and making sure to consume enough potassium, which can help control and prevent high blood pressure.
2) Reduce the amount of salt in your diet. A sodium level of 1,500 milligrams (mg) a day is enough for those 51 years old or above, or people suffering from hypertension, diabetes or kidney disease. Generally healthy people should target for 2,300 mg or less each day.
3) Maintain a healthy weight. Maintaining a healthy weight, or getting in shape if you are overweight, can lower your risk of related health issues and helps to bring down your blood pressure.
4) Increase physical activity. Regular physical exercise can help reduce your blood pressure, improves stress management, reduce your risk to numerous health issues and keeps your weight under control.
5) Limit alcohol. Most people already know that drinking too much alcohol can affect the liver. It can also cause high blood pressure. If you choose to drink alcohol, do so in moderation.
6) Don’t smoke. Tobacco damages blood vessel walls and increases the rate of hardening of the arteries.
7) Manage stress. Relaxing can help lower blood pressure. You could consider taking up yoga or looking into stress management courses. Regular physical exercise and plenty of sleep will help too.
8) Nitric Oxide Supplements. Although diet and exercise are the most appropriate tactics to lower your blood pressure, supplements that increase nitric oxide or widen blood vessels (vasodilators) have their benefits.
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