When blood pressure is too high for an extended period of time, it can cause serious damage to the blood vessels. This damage can cause a variety of complications, some of which can be fatal. Heart failure, vision loss, stroke, kidney disease, and other health issues are among them....CONTINUE READING THE FULL ARTICLE>>>
There are methods for controlling high blood pressure, also known as hypertension. High blood pressure does not always cause symptoms, but regular screening can help a person determine if they need to take preventive measures.
Is white coat syndrome hiding your high blood pressure?
Here Are 5 Ways to Control High Blood Pressure Without Medication.
1. Reduce Your Sodium Consumption to Improve Blood Pressure Management
Lowering your sodium intake is important because sodium causes the body to retain excess fluid, which raises blood pressure. This adds to the strain on your heart and increases the pressure on your blood vessels.
2. Increase Potassium Consumption Through Healthy Foods
Eating potassium-rich foods is important for blood pressure control because potassium slows the effects of sodium. Potassium-rich foods include: a. fruits such as bananas, dried apricots, and pomegranates
b. Vegetables such as Brussels sprouts, beets, and acorn squash; and
c. Dairy products such as fat-free or low-fat (1%) milk.
d. Coconut water
3. Keep a Healthy Weight by Moving More and Eating Healthier
Controlling your weight is one of the most important things you can do for your blood pressure. As your body weight increases, so does your blood pressure. Even minor changes, such as losing 10 pounds, can help lower your blood pressure. If you want to lose weight, you’ll need to watch what you eat and get some exercise.
4. Give up smoking
Each cigarette you smoke raises your blood pressure for several minutes after you put it out. Smoking cessation allows your blood pressure to return to normal. Smoking cessation can lower your risk of heart disease and improve your overall health. People who quit smoking may live longer lives than those who never quit.
5. Get Physically Active and Move More, With or Without a Gym (exercise regularly).
If you have high blood pressure, 150 minutes of physical activity per week, or about 30 minutes most days of the week, can lower your blood pressure by 5 to 8 mm Hg. It is critical to maintaining consistency because if you stop exercising, your blood pressure will rise again.
Exercise can help you avoid developing hypertension if you have high blood pressure. If you already have hypertension, regular physical activity can help you lower your blood pressure to a more manageable level.
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