Take care of your Blood Pressure!

Hypertension is a condition when the systolic blood pressure rises above 140mm Hg and diastolic blood pressure rises above 90 mm of Hg. This is a serious condition that may further give rise to heart problems.

You can manage your high blood pressure by adopting following lifestyle changes;

• Control your weight: Blood pressure often increases as a result of increasing weight. Even a slight decrease in weight will help improve your blood pressure.
• Regular exercise regimen: A physically active person can easily manage his diabetes. At least 30-60 minutes of exercise daily can lower your blood pressure almost by 4-9 mm of Hg.
• Proper diet: A balanced diet rich in whole grain, fruits, vegetables, and low-fat dietary intake will keep your blood pressure in check.Your meal should contain very less quantity of saturated fats and cholesterol. Such a diet plan can lower your blood pressure by 14 mm of Hg. Increase your intake of potassium and do not indulge yourself with too much of junk food.
• Take less sodium: Limiting sodium intake in your diet can lower your blood pressure almost by 2-8 mm of Hg. Sodium should be limited to 2300 mg a day in normal hypertensive adults. People with old age (i.e. above 50 years of age) and individuals of any age group with diabetes, hypertension or chronic kidney diseases should only take 1500 mg of sodium per day.
• Alcohol: Limit the alcohol you drink. Even though small amounts of alcohol can lower your blood pressure, but excessive drinking rises blood pressure and also interferes with medications.
• Avoid tobacco smoking and passive smoking: The nicotine in tobacco products can increase your blood pressure by almost 10 mm of Hg or more. In chain smokers, blood pressure is generally at a higher level. Even those who are passively inhaling tobacco smoke are also at potential risk of high blood pressure.   
• Caffeine: caffeinated blood pressure can cause a temporary increase in blood pressure. Doctors recommend 200 mg of caffeine per day, i.e. about 2 cups of coffee in a day.
• Stress: Reduce your stress levels to manage your hypertension in spite of no medications. Anxiety and stress increases your hypertension. Learn to cope with your stress by using various relaxation techniques, breathing exercises and yoga.
• Monitor your blood pressure: Check your blood pressure regularly, and stick to your doctor’s appointment regularly.
• Social support: Support from your friends and family is very important in healthy management of your high blood pressure.

Read more to understand hypertension!

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