How to Fight High Blood Pressure
Wednesday, 19 February 2020

 High blood pressure is a severe health condition that puts you at risk of a heart attack or stroke. Unfortunately, hypertension does not typically present any immediate symptoms. Therefore, if you do not get regular blood pressure check-ups, you may not notice this condition until it is too late. The disease is known as a silent killer, but if it is diagnosed early, it is treatable, and you can lead a long healthy life. When you have hypertension, you need to make some lifestyle changes and take anymedicationrecommended by your doctor. Here are a few tips to help you fight high blood pressure:

 1. Lose Weight

It is no brainer that obesity causes multiple health complications. For instance, obesity causes sleep apnea, which is known to cause breathing problems and raise your blood pressure. You do not have to lose too much weight; even shedding 10 pounds will make a difference in your blood pressure reading. Apart from your body weight, it would be best if you did not carry too much weight on your waist. Keeping a close eye on your waistline reduces your chances of hypertension.

2. Exercise

Physical activity is good for your heart, so you should try to follow the NHS recommendations on weekly exercise. If you exercise regularly, you will reduce the risk of having hypertension. However, if you already have high blood pressure, workouts can lower your blood pressure to its normal reading. Aerobic exercises such as walking, running, cycling, and dancing can improve the functioning of your heart. Over time your heart will become stronger, and it will pump blood to the rest of the body with minimal effort. When the pressure exerted on the arteries reduces, your blood pressure will drop. You should develop an exercise routine and stick to it, and hypertension will be a thing of the past.

3. Avoid Alcohol

While drinking the night away with your friends is fun, you should keep in mind the health effects of alcohol. Moderate amounts of alcohol may lower your blood pressure, but excessive intake can be disastrous – with studies finding a consistent link between alcohol consumption and elevated blood pressure. Alcohol can also react negatively with blood pressure medication and reduce its effectiveness.

4. Manage Your Stress Levels

Work and family demands can contribute to stress. While it is almost impossible to avoid stress completely, you should try to manage your stress levels; your blood pressure and health depend on it. Stressful situations tend to raise your blood pressure since your heart rate increases, and the blood vessels become constricted. Besides, people tend to overeat and drink too much alcohol when they are depressed. Therefore, you should find ways to relieve stress, such as exercising, meditation, or listening to music. If you can learn to relax, even in tough situations, your blood pressure will go back to normal.

5. Quit Smoking

Smoking is a significant risk factor for cardiovascular diseases, and with every puff of a cigarette, you increase your chances of a heart attack. Also, tobacco causes severe damage to your blood vessels. Therefore, if you smoke, you should consider quitting to reduce the cost to your health.

6. Eat Healthily

Even with the knowledge of risks involved, people still go for processed foods. Changing your eating habits may seem like a tall order, but it is mandatory if you want to fight hypertension. Eating plenty of whole grains, vegetables, fruits, and low-fat dairy products can lower your blood pressure. It would also help if you avoid saturated fats with cholesterol and reduce your sodium intake. Focus on boosting potassium levels, which minimizes the effects of sodium.

7. Take Medication

Talk to a doctor about your condition, and they will recommend the right medication for high blood pressure. You should also monitor your blood pressure regularly and report any fluctuations to your doctor.

Hypertension affects many people, so if your blood pressure reading is high, do not panic. Instead, make changes to your lifestyle, and your blood pressure will reduce. The above tips are natural ways that can help you in managing hypertension.
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