How to Control a High Blood Pressure

High blood pressure has no symptoms but is a significant risk of stroke and heart disease. This disease is one of the leading death causes in many countries today, and over half of American citizens have it.

Blood pressure is measured in millimeters of mercury, and your lifestyle habits have an important role in treating this condition. Reach out to Anmol Pharmacy.  Let us dive right into how you can control high blood pressure.

  1. Be More Active

Recent research has shown that resistance exercise lowers blood pressure significantly in men. Your heart becomes stronger when you frequently exercise, putting less pressure on arteries. It is advisable to have three-forty-minutes sessions weekly for the most effect.

However, you can try the following things if you have a tight schedule;

  • Gardening
  • Riding a bicycle
  • Playing team games
  • Using the stairs
  • Walking

It is also advisable to lose weight to reduce your blood pressure if you are overweight. This also keeps you safe from other conditions.

  1. Reduce Sugars and Carbohydrates

Studies have shown that avoiding sugars and carbohydrates helps to cut weight, keeping you free from high blood pressure. Sugar triggers your blood sugar, and you should take low-carb meals since they make you feel full faster. This occurs because you take more fat and protein.

  1. Take More Potassium

It will help to increase your potassium intake while cutting back on salt to lower your blood pressure. Potassium lessens salt’s effects in your system and relieves the blood vessels. However, you should avoid diets with potassium if you have kidney problems.

Many foods are rich in potassium, and you can try the following;

  • Fish
  • Milk and yogurt
  • Fruits like avocados and bananas
  • Vegetables like tomatoes.
  1. Avoid Processed Foods

Most of the additional salt in your diet is acquired from processed foods, and the most common are;

  • Pizza
  • Chips
  • Deli meats
  • Canned soup.

“Low fat” foods have high salt and sugar to make up for the fat loss. It will help to cut back on these processed foods to reduce your chances of high blood pressure. Ensure you check nutrition labels to eat foods in the required range.

  1. Quit Smoking

It is hard to stop smoking, but it can be the best decision you make for your health. Quitting smoking is beneficial for your general health since it increases your heart rate. Tobacco has chemicals that trigger your blood pressure by causing inflammation and damaging blood vessels.

These chemicals can also affect passive smokers, meaning you should always keep off smoke.

  1. Avoid Stress

Many factors make us stressed today, but you should handle them correctly to avoid high blood pressure. It will help to look for ways to handle stress, like reading books or taking walks. Music has also proven to prevent systolic stress.

Final Thoughts

High blood pressure is a common condition that affects many people globally. It is a leading cause of death and should be taken seriously. The above article has discussed how to handle this condition, and you can contact us for more information.

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