Hypertension is a condition brought about by the increase in the force of your blood as it flows through your arteries. High blood pressure is often called a ‘silent killer’, as it does not typically show warning signs until it has done a significant amount of damage to the heart and circulatory system. For this reason, many people live with the condition without knowing. Adhering to the cautionary steps below will go a long way in helping you prevent hypertension.
Exercising at least three times a week makes your heart stronger and also reduces your blood pressure. Working out does not necessarily mean being an athlete, just two or three hours a week of moderate exercise is fine – following the NHS guidelines on exercise will play a big part in reducing your blood pressure. It also enables you to maintain a healthy weight. Exercise is critical even with normal blood pressure as it will help reduce the chances of high blood pressure at old age.
Maintaining a Balanced Diet
You should be careful about what you eat to maintain a healthy body. Keeping a healthy diet helps a lot in managing your blood pressure. Your diet should always include fruits and vegetables. Potassium found in vegetables will assist the body to maintain normal blood pressure. It is equally important to control your consumption of calories, excessive fats, as well as sugar.
Controlling Salt Consumption
Studies have shown that maintaining a low sodium diet helps to reduce blood pressure. Therefore, it is important to avoid processed food to help reduce your salt intake. Additionally, avoid adding salt to already cooked food. In a nutshell, try not to take more than 1500mg of salt a day.
Limit Your Alcohol Intake
According to studies, high amounts of alcohol pose a significant danger to your blood pressure. As a result, experts recommend no more than a single drink a day for women and two drinks a day for men. It is healthier to avoid drinking altogether.
Keep to a Healthy Weight
Weight plays a big part in the state of your blood pressure. Studies have shown a link between obesity and the likelihood of suffering from hypertension. Individuals with weight issues should consider the different weight loss regimes that work to normalise their blood pressure. Those with a healthy weight should employ cautionary measures to ensure they don’t add on weight. Experts suggest that you strive to maintain a healthy body mass index. It makes sense to focus on a consistent workout, proper nutrition, and getting plenty of sleep to help maintain healthy blood pressure no matter your weight.
Stress also contributes to an increase in blood pressure. It is crucial to master the skills of stress management as it might be unavoidable. This helps better control your emotional and physical health which in turn enables you to maintain normal blood pressure.
Visiting the Doctor Consistently
It is crucial to visit a doctor a few times a year for checkups, whether sick or not. Hypertension can affect the human body with no visible symptoms. It is, therefore, wise to have your blood pressure checked regularly. In case you have stage 1 hypertension, be sure to take any medication recommended by the doctor and strive to see them at least once every month until your blood pressure normalises and. If other health issues are involved, it is advisable to visit your physicians more frequently so that they can monitor your progress and advise you on the way forward. The information you acquire will also help you come up with a plan on a diet.
With that in mind, you can now easily accept this condition and work towards eliminating it. Ensuring self-discipline while employing the above steps in your daily life will help you lead a life free of hypertension, therefore, avoiding any serious complications.