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High blood pressure is one of the common diseases that has affected millions of people on the earth, it is a dangerous ailment and always comes with no clear symptoms
It is often difficult to discover any sign of it, that is the reason people who suffer from it are not often aware until it’s late
Prolonged or untreated hypertension can lead to death and it is known as a “silent killer” because it is does not show any symptom and many people always get to know once it is late. It is a major cause of premature death worldwide and up to 1.28 billion adults between the age of 30-79 years globally suffer from it and they reside mostly in low- and middle-income countries
Having high blood pressure also comes with the risk of more serious health condition including, heart attack, kidney disease, diabetes and more
But before we proceed
What is High Blood Pressure?
High Blood pressure is a measurement of the force of blood pushing against the walls of blood vessels. The heart pumps blood into blood vessels, which carry it throughout the body. High blood pressure, also known as hypertension, is dangerous because it makes the heart work harder to pump blood out to the body.
When your heart can’t pump blood normally, it may damage the arteries and result to heart attack and chest pain including stroke, kidney problem and even diabetes
Levels of hypertension include:
- Normal blood pressure should be less than of 120/80 mmHg
- Elevated blood pressure levels between 120-129/less than 80
- It is considered hypertensive (too high and dangerous) once it’s between 130-139/80-89 mmHg and 140/90 mmHg or more
If you are suffering from it and want to know how to manage it, here are the 7 Effective ways to reduce your high blood pressure:
- Avoid Stress
Stress is one of the major culprit when it comes to hypertension, those who already struggle with it will worsen their condition if always in situation that lead to stress. Learning to relax and trying to avoid stressful lifestyle will improve your condition.
2. Exercise daily and Regularly
One of the best things you can do to reduce high blood pressure is exercise, regular exercise lowers blood pressure by strengthening and improving the heart’s ability to pump blood. 150 minutes of moderate exercise, such as walking, running and jugging or mild exercise of 30 minutes per day will help to improve your heart health.
3. Reduce or Avoid Alcohol Consumption
Drinking too much alcohol can raise the risk of high blood pressure, alcohol addiction can worsen your condition, while some research suggest low or moderate quantity of it for your health but drinking too much may likely raise your blood pressure. The best thing to do is limit alcohol consumption.
4. Quit Smoking
Smoking will also increase your risk, failure to cut down on your smoking will affect your heart and further result to heart disease and if you are already hypertensive, you can also suffer from kidney problem and other heart related problems.
5. Eat more Fruits and Vegetables
Fruits and vegetables contain potassium, a mineral that is necessary for your body to function and helps to lower your blood pressure. Consuming fruits and vegetables directly nullifies the effect of salt, which contains sodium and raises blood pressure.
6. Eat Healthy Diet
Foods can have an impact on your blood pressure, both positively and negatively.
High-salt, sugar, and saturated or trans fat foods can raise blood pressure and harm your heart. You can maintain a healthy blood pressure by limiting these foods and replacing them with healthier options.
A diet rich in fruits and vegetables, whole grains, and lean protein can help keep your heart in good shape.
7. Take Natural Supplements
Taking natural supplements is one of the best and effective methods to lower your blood pressure, adding supplement to your diet can help to manage blood pressure and reduce it back to normal . The problem is that there are many supplements that claim to reduce blood pressure but contains ingredients that can harm the body.
Taking supplements is highly recommended but be careful with your choice in order not to worsen your condition, always go for supplements that have been tested and approved by regulated authority.
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