How to prevent high blood pressure by 8 easy ways.

Few days ago one of my students’ mother was feeling very unwell. All the day she was feeling so tired. As her mother was suffering by diabetic so she (St. Mother) was worried that she must catch by diabetic.Then she consulted with doctor, having some tests doctor said that she had no diabetic, only hypertension.

95% of people reported as high blood pressure cases in USA. 15% death also related to blood pressure in USA. Surprisingly there are no symptoms for blood pressure. Another surprise was that medical science failed to detect the real reason for high blood pressure.

Control hypertension ,enjoy healthy life.

Some factors and conditions have a role to develop high blood pressure. Those are too much salt in diet, obesity, smoking, stress, alcohol consumption, older age, genetic, chronic kidney diseases, lack of physical activity etc.

As we find the factors that causes of high blood pressure so we need to work with them to prevent high blood pressure. Let’s find out what those works are:

#1. Avoid tobacco products and smoking:

After you smoke your blood pressure may increase by 10 mm Hg or more for up to an hour. Here nicotine is the culprit. If you smoke throughout the day it means your blood pressure may stay constantly high . You should avoid not only smoking but also secondhand smoke.

#2. Cut back on caffeine

The role of caffeine to raise blood pressure is still debatable. Drinking of caffeinated beverages can cause a spike in your blood pressure, but it is not clear whether the effect is temporary or long-lasting. To check if caffeine increase your blood pressure, look at your pressure within 30 minutes of drinking a cup of coffee or another caffeinated drink you regularly drink. You may be sensitive to the pressure raising effects of caffeine if your blood pressure increases by 10 points. 

# 3.Reduces your stress:

Stress or anxiety can raise your blood pressure temporarily.  May be work, family, finances or illness are the reason you feel stressed. Think wisely how you can  remove those. You may take a massage or take up yoga or meditation.

# 4.Loses extra pounds and watch your waistline

Weight increase blood pressure. Losing 10 pound (4.5 kilograms) can help you remove your blood pressure. Normally more you weight loss, the lower your blood pressure. You should always keep an eye on your waistline. Too much weight around your waist put you of great risk of blood pressure.

#5. Exercise regularly  

If you want to lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). Increase your level of exercise if you have not been active. Exercise can help you avoid developing full-blown hypertension if you have prehypertension-systolic pressure between 120 to 139 or diastolic between 80 to 89. Avoid being “weekend warrior”. Trying to squeeze all your exercise on the weekends is not a good strategy at all.

#6. Eat a healthy diet 

A diet that is rich in vegetables, low-fat dairy products, fruits, whole grains skimps on saturated fat and cholesterol can lower blood pressure up to 14 mm Hg. The eating plan is known as Dietary Approaches to Stop Hypertension (DASH) diet. Change eating habits is not easy but these three tips help you to adopt a healthy diet (1).keep a food diary (2).consider of boosting potassium  (3). Be a smart shopper.

#7. Reduce sodium in your diet 

 Even a minor reduction in sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. You should limit sodium consumption up to 2300 milligrams (mg) a day or less. Sodium level 1500 mg a day or less is right for people 51 years of age or older, any age who is African-American or who have blood pressure, diabetes or kidney diseases.

#8.Limit the amount of alcohol

Alcohol has both good and good effect for your health.  Some of my friends will be so happy to hear that mild amount of alcohol can potentially lower your blood pressure by 2 to 4 mm Hg. But my friends if you drink too much-normally more than one drink for women and older than age 65 or more than two a day for men age 65 and younger that protective effect will lost. You must not  start drinking as a remedy of lower your blood pressure.

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