Little changes in lifestyle which may prevents Hypertension or High blood pressure

 

In this article you will get to know that "Little changes in lifestyle which may prevents Hypertension or High blood pressure".

There are more than 1 billion people around the world have high blood pressure.

Normal Blood Pressure- below than 120/80 mm Hg
High Blood Pressure- above 140/90 mm Hg

If your blood pressure is too high for long time than it can cause some serious damage to the blood
vessels. this blood vessels damage can lead to heart failure, vision loss, stroke, kidney disease and
other health issue.

Headache, nausea, vomiting, dizziness, blurred vision, breathlessness, heart palpitations, these are the
symptoms of High blood pressure. 

Symptoms of High Blood Pressure

• Shortness of breath
• Dizziness
• Flushing
• Headaches
• Chest pain
• Visual changes
• Blood in the urine
• Nose bleeds
  

What Causes High Blood Pressure

• Unhealthy lifestyle
• Obesity
• Diabetes
• Heart disease
• Kidney disease 

 

Also read

Symptoms which may be signal of Hypertension (High blood pressure)

 

1. Stop or limit alcohol consumption

 Drinking lots of alcohol can lead to various health issues, high blood pressure, liver and kidney damage, obesity, etc. 

American Heart Association recommends limit for men and women to drink alcohol, for men it is two alcohol drink a day and for women it is one alcohol a day.

One drink equal to 

• 12 ounce of beer
• 5 ounce of wine
• 1.5 ounce of 80 proof liquor 

 

2. Live stress free life

In comparison of past years today most of the world's population suffers stress or depression. stres may temporarily raise your blood pressure. 

Prolong stress can keep your blood pressure high for long period of time. try to make a balance in your life for better live. 

 

3. Limit the intake of salt

High sodium diets are also responsible for high BP, so keep your salt intake low for lowering the blood pressure.

Sodium retain fluid in the body which may result in a frequent rise in blood pressure. daily intake of sodium in between 1500 milligram and 2300 milligram per day. half a tablespoon of table slat.

Also avoid processed food cause they are high in sodium. 

 

4. Engage yourself in physical activity or in exercise

Physical in-activeness is also a one of the most common cause of high BP. 

Do exercise for 30 to 60 minutes a day for at least 3 to 4 days a week. exercise help lower blood pressure along with improve our mood, strength, energy and balance and also prevents from some of the serious health issues. 

It is not necessary to go gym for physical activity you can go for walk, swimming, running, cycling or you can play any sports. 

5. Eat healthy diet

Cut down intake of fast food or processed food and follow healthy diet. 

• Eat fruit, veges, whole grain
• Eat low fat dairy products, lean meat, fish and nuts
• Avoid high fat dairy products, saturated fats. 

 

Also read

Food which help lower the high blood pressure 

Best yoga poses to reduce hypertension

 Food which help to raise low blood pressure

Yoga to improve low blood pressure

Symptoms which may be signal of Hypertension (High blood pressure)