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5 Awesome Ways To Control High Blood Pressure

5 Awesome Ways To Control High Blood Pressure

High blood pressure is also referred to as hypertension is defined as a temporary elevation of blood pressure in the arteries. This condition is very harmful as it makes it more difficult for the heart to pump blood to the various parts of your body causing severe complications to your health and can increase the risk of heart disease, stroke, and even death.

Know your blood pressure levels
Blood pressure levels can be read with the help of two indicators;
  1. Systolic Pressure: The top number indicates the pressure in the arteries when the heartbeats.
  2. Diastolic Pressure: The bottom number which indicates the pressure in the arteries when the heart is relaxed.

Category of blood pressure 

Systolic Pressure mm Hg

  And/Or

Diastolic Pressure mm Hg

Normal blood pressure

  Below 120

              And

Below 80

Elevated blood pressure

120-129

And

Below 80

Stage 1 high blood pressure (hypertension)


130-139


Or

80-89

Stage 2 high blood pressure (hypertension)


140 or higher

                

 Or

90 or higher


High blood pressure generally can develop over many years without showing any symptoms and has become a major public health problem. Fortunately, due to the advance of medicine, it has become easy to detect and control high blood pressure. 

In this article, we list out the 5 awesome ways to control high blood pressure

1) Reduce salt in your diet
Various studies have shown a strong relationship between high salt consumption and heart-related problems such as high blood pressure and strokes. Even a tiny reduction of salt in your diet can improve your cardiovascular health and decrease high blood pressure. If you have high blood pressure already, it is worth reducing your sodium intake to see if it makes a difference. The ideal sodium intake for a grown adult is 1,500 mg a day.



2) Loose weight
Weight loss is one of the most effective ways of controlling blood pressure as it helps improve the proper functioning of the blood vessels and makes it easier for your heart to function. Studies have shown that even losing 5% of your body weight could considerably reduce elevated blood pressure levels. In general, excessive weight around your waist can increase the risk of high blood pressure.

 

 

3) Reduce stress less
Stress is a key contributor when it comes to high blood pressure. When you are chronically stressed your body responds to it by either eating unhealthy foods, drinking alcohol, or smoking which has a serious negative impact on your blood pressure levels. That is why it is advisable to practice stress-relieving techniques such as deep breading, reading or yoga to reduce your stress levels

.

4) Stop smoking
Tobacco is known to be bad for heart health. Every cigarette you smoke can raise your blood pressure slight for several minutes. Giving up smoking will help to normalize your blood pressure and help reduce cardiovascular risk and enhance general health.



5) Try out supplements
Supplements such as omega 3 fatty acids can enhance cardiovascular health. The EPA and DHA found in omega 3 fish oil supplements can reduce blood pressure as effectively as changes in lifestyle. Studies have shown that individuals who took omega-3 fatty acids supplements had seen a decrease in both their systolic and diastolic blood pressure.