Are you suffering from hypertension? If yes, then this text will be of great help to you. In modern times, high blood pressure is a common disease. Since we don't take care of our health properly and eat a lot of fatty food, hypertension is bound to develop. As such, if you're a working individual, you have to pay special attention to your heart health because it can be more stressful. In this article, we will discuss a few effective and easily approachable ways to control high blood pressure.
High blood pressure is also known as a silent killer. It is because a majority of times, people are not able to make out if they are suffering from hypertension or not. Most of the times, it does not show any symptoms, which is why it poses a significant risk for heart diseases and even stroke. The blood pressure depends on how much blood the heart pumps. It also depends on the resistance to the flow of the blood in the arteries. If the arteries are narrowed, the blood pressure will be higher.
A lot of unhealthy lifestyle practises make people fall prey to hypertension. When there are blockages in the arteries, blood does not reach the different body parts, and as such, it is very dangerous. But you are not completely powerless if you have hypertension. With medications and healthier lifestyle practises, one can control high blood pressure and improve their quality of life quite easily.
Hypertension poses a lot of risks in overweight individuals. Even if you lose 5 to 10 pounds of weight, you will be able to reduce your blood pressure. By losing weight, you will also be able to reduce your risk of contracting other medical issues. According to a study conducted in 2016, it was concluded that weight-loss diets help to reduce blood pressure by significant measures.
Another way to control blood pressure is by following an exercise routine. If you are an overweight individual, then exercising regularly will also help you to shed a few pounds. Exercise not just maintains flexibility, but it also ensures the movement, which is very important for the overall health of a person. According to a study conducted in 2013, older adults who increased their activity by participating in aerobic exercises were able to lower their blood pressure by a significant amount.
Exercising daily for 40 minutes or so helps to lose weight and keep you fit. If your body doesn't allow you to exercise constantly, you can divide your time into slots of 15 minutes and exercise accordingly. Getting fitter will definitely help you control your blood pressure. In case you are unable to involve yourself in a typical exercise regimen, following a few simple steps in your daily life will also help you to be active. For example, walking instead of driving, using the stairs and playing a sport is equal to exercising.
Take Medications Seriously
If your blood pressure is very high, then you are at risk of heart diseases and stroke. In this situation, the best choice is to consult a medical health practitioner. The doctor will be able to recommend some prescription drugs which help to control the blood pressure. These drugs will be able to improve the long-term outcome of your disorder. You must make sure to take these medicines on time and do not skip them at all.
Taking prescription drugs is also necessary if you have other medical issues as well. You must undergo a proper health examination and get your medications accordingly.
Eat High Protein Foods
According to some studies, people who ate more protein are at a lower risk of high blood pressure. A high protein diet is a good option to avoid hypertension. However, if you have kidney disease, then you must take this step after a consultation with your doctor.
High protein food items include fish, eggs, poultry such as chicken breast, beef, beans, legumes, cheddar cheese, etc. A majority of these food options are non-vegetarian. If you are a vegetarian, then you can take a half-cup serving of any beans for 7 to 10 g of protein. Peanut butter is also a great option for vegetarians.
Get Good Sleep
According to some studies, people who experience are at a higher risk of blood pressure. For some people getting a good night, sleep is not easy because of several different medical issues. Sleeping regularly for about eight hours a day prevents the chances of hypertension. You must try to get optimum sleep by exercising in the daytime, avoiding daytime naps and making your room appropriately dark and comfortable.
High blood pressure is a very common disease. But it is very risky for the vital organs of the body, which is why one has to take special care while managing it.