Prevention and Control of High Blood Pressure

What is hypertension ???

Hypertension and high blood pressure refers to the pressure of blood against artery walls.

Over time high blood pressure can cause blood vessels damage that leads to heart disease, kidney disease, stroke and other problems.

1.Systolic blood pressure : 

The top number represent the pressure in your blood vessels when your heart beats.

2.Diastolic blood pressure :

The bottom numbers represent the pressure in your blood vessels between beats , when your heart is resting.

How to control high blood pressure?

 There are some simple ways which help to lower your high blood pressure.

1.Follow the DASH DIET :

DASH diet can lower your blood pressure by as much 11 mm Hg systolic 

The DASH diet consist of 

          > Eating fruits , vegetables and whole grains.

          > Eliminating foods that are rich in saturated fats such as processed food and fatty meat .

           >Eating low fat dairy product lean meat , fish and nuts.   

   

2.Increase activity and exercise more :

As you regularly increase your heart and breathing rates , over time your heart gets stronger pump with less effort .

But you don't have to run . Increasing your activity level can be as simple as :

• using the stairs
• walking instead of driving 
• gardening
• playing a team sport 
• going for bike cycle ride

just do it regularly and work up to at least half an hour per day of moderate activity .

3.Lose weight if you are overweight:

If you are overweight , losing even 5 to 10 pounds can reduce your blood pressure . weight loss diet reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.

4.Say no to sugar and refined carbohydrates:

Restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure. The low-carbs diet produce weight loss .

5.Eat more potassium and less sodium:

Increasing your potassium intake and cutting back on salt can also lower your blood pressure .

it easy to eat more potassium , here are few food which are high in potassium

• low fat dairy foods such as milk and yogurt
• fish
• fruits such as bananas, apricots, avocados and oranges
• vegetables such as sweet potatoes , tomatoes , greens and spinach

6.Stop smoking:

In long term the chemicals in tobacco can increase your blood pressure by damaging your blood vessels walls , causing inflammation and narrowing your arteries. The hardened arteries cause higher blood pressure.

7.Make sure to get good sleep:

Your blood pressure dips down when you are sleeping if you don't sleep well it can affect your blood pressure .

8.Reduce stress:

Finding ways to reduce your own stress is important for your health and your blood pressure.

practice Deep breathing, take a walk ,read a book or watch comedy

thanks