How to prevent high blood pressure .. ??
May 17 is known as World Hypertension Day all over the world. It was a day for people to learn more about this type of killer. Hypertension is one of the biggest health risks facing the global population today. Some people think of it as an epidemic. It can cause countless problems, such as diabetes, stroke, heart disease, kidney failure, and death.
Hypertension is an asymptomatic condition. The only way to catch it is to have your blood pressure checked regularly. Do you believe that one-third of these patients know that they have it? When the test confirms it. Blood pressure is measured in millimeters of mercury (Hgmm) and is written as two separate numbers. When the heart muscle contracts, the first number, or systolic number, measures the pressure in the arteries. Number two: Arterial pressure is measured when the muscles are at rest between heartbeats.
How high should your blood pressure be? 120/80 Hgmm is considered the average limit. The range between 120/80 Hgmm- 140/90 Hgmm is known as ‘pre-hypertension and you should know that you are at greater risk when it is above 140/90 Hgmm. Just one reading does not mean you have high blood pressure. It must last for a certain period of time.
Possible causes for high blood pressure
The exact cause of hypertension has not yet been identified, but health experts have identified several factors:
- Excessive salt consumption.
- Lack of exercise.
- Unhealthy eating
- Genetic predisposition
- Cigarette smoking
Moreover, processed or canned foods and beverages may also contribute to this increase, according to a new study.
How to control high blood pressure?
Over time, high blood pressure can have devastating consequences for your health. So here is a list of things you can do to control it.
1. Eat less salt – We have been repeatedly told that too much salt can increase blood pressure. The majority of research shows that a decrease in blood pressure can be seen with a decrease in sodium intake. That is, a drop in sodium intake can mean a drop in your blood pressure. It can vary from person to person.
2. Stressful situations increase blood pressure, so stay calm: Stress raises your blood pressure and for people with high blood pressure, stress can also cause some form of cardiovascular damage.
3. Exercise to stay healthy and keep your BP at recommended levels. For example, Indians are accustomed to eating small meals, especially fried foods. Therefore some form of exercise is recommended. (Stomach fat contributes more to high blood pressure.)
4.Sleep: If you do not want to lose sleep due to high blood pressure, get at least 6-7 hours of sleep every night. Studies have shown that the fewer hours you have, the higher your blood pressure. Sleep deprivation can lead to many health problems.
5. Stop or reduce your alcohol consumption. Also, stop smoking as nicotine raises blood pressure.
6. Say goodbye to caffeine. According to the Mayo Clinic, caffeine causes your blood pressure to rise slowly but steadily.
- What is High Blood Pressure? (heart.org)
- Prevention and Control of Hypertension: JACC Health Promotion Series – PMC (nih.gov)
- Heart, N. (2009) ‘Your Guide to Lowering Blood Pressure With DASH.’, U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute.
- The Relationship Between Diet Quality And Body Weight Management In Pre-Obese And Obese Women | Progress in Nutrition (mattioli1885journals.com)
- Sodium, L. (no date) ‘Hypertension ( High Blood Pressure ) Nutrition Therapy’, pp. 1–5.
- Viggiano, A. et al. (2012) ‘Coffee, blood pressure and hypertension’, Caffeine Consumption and Health, pp. 99–103. doi: 10.1007/978-1-4471-2888-5_6.
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