Thursday, 4 May 2017

Hypertension : 8 ways to control high blood pressure

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Hypertension is a silent killer and if left untreated, can lead to complications like heart disease, stroke, and others.
If your doctor has diagnosed you with hypertension, you may be on medication but changing your lifestyle can reduce the need for drugs.
These are 8 natural ways to control your blood pressure:

Reduce your salt intake

To decrease your salt intake, consider reducing the amount of salt in your cooking and enhance the taste with herbs and spices instead. Also, reduce the intake of processed foods because they contain a lot of salt.

Eat healthy

Your blood pressure can be lowered considerably if you reduce foods rich in saturated fats and cholesterol. Instead eat foods like fruits, vegetables, and whole grains.

Stay away from nicotine and second-hand smoke

Smoking can raise your blood pressure. Also, inhaling smoke from others can also increase your risk of hypertension and other diseases.

Exercise regularly

It has been proven that exercise of about 30 minutes at least 3 times a week can reduce your blood pressure. Discuss developing an exercise routine with your doctor.

Lose weight

Being obese or overweight can increase your risk of hypertension. To calculate your ideal weight for your height, check your body mass index (BMI). Weight loss can reduce your blood pressure and make your medication more effective.

Reduce your alcohol intake

Intake of excessive amounts of alcohol can increase your blood pressure. Slowly reduce your alcohol intake. The recommended amount is a drink a day for women and men older than 65 or two a day for men 65 years and younger.

Manage your stress

Stress can really shoot up your blood pressure. Identify areas of stress in your life and see if you can reduce them. Also, consider talking to a specialist if you can't control your stress levels for help on dealing with stress.

Take your blood pressure readings regularly

Monitoring your blood pressure regularly is very important and more so, if you are hypertensive. Talk to your doctor about recommending a blood pressure monitor you can use at home. It is recommended to keep a notebook where you can write your blood pressure readings you have taken at home. When you visit your doctor for your regular check-up, your pressure readings can help to know if your medication is working.                                                                                                                                                                                                                                                      

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