Hypertension, often known as high blood pressure, is a rise in blood pressure in the arteries that can be transitory or long-term. Because hypertension can harm the heart and circulatory system, it's critical to treat it.
Blood Pressure: Normal vs. High
Blood pressure of less than 120/80 is considered normal, whereas blood pressure of more than 140/90 is referred to as hypertension. When blood pressure is between 120/80 and 139/89, it is called prehypertension. Prehypertension should be treated with the same seriousness as hypertension because it significantly increases the chance of developing hypertension, further increasing the risks of other lifestyle diseases as well.
5 useful tips for overcoming high blood pressure
If you've been diagnosed with high blood pressure, you might be anxious about taking medication to control it. While most cases of severe hypertension require medication, you can successfully control your blood pressure in the early stages by adopting a healthy lifestyle. Even if you're on medicine, leading a healthy lifestyle can help you keep your disease from getting worse.
Follow these tips to lower and maintain your blood pressure.
- Sodium-potassium balance
The salt in your food elevates your blood pressure by causing your body to retain fluid. This increases blood vessel pressure and puts additional strain on your heart. The recommended daily maximum for most adults is no more than 1,500 mg. Because 1 teaspoon of salt contains 2,300 mg of sodium, it's easy to consume too much sodium. India uses over 11 g of salt per day, well exceeding the WHO's daily limit of 5 g.
Potassium-rich foods, on the other hand, are helpful in the treatment of hypertension because potassium counteracts the effects of sodium. When you eat more potassium, you lose more salt through your urine. Potassium also reduces blood pressure by relieving stress on the walls of your blood vessels. Including foods that are naturally high in potassium in the diet can benefit people with blood pressure above 120/80 who are otherwise healthy.
- Exercise and Diet
One of the most important things you can do to lower your blood pressure is to maintain a healthy weight. Your blood pressure rises as your body weight increases. A ten-pound weight loss can help lower blood pressure. If your BMI is greater than 25, you should sustain a calorie deficit to reduce weight.
To keep in shape, find something you enjoy doing. If you have trouble sticking to an exercise routine, finding a workout buddy might help you stay on track because it is an excellent way to hold yourself accountable. It's also crucial to locate other individuals who enjoy performing the activity with you, as this will help you stick to it. A calorie deficit, when paired with a well-balanced diet and frequent exercise, can help you lose weight in a healthy way. As a result, hypertension can be overcome.
- Reduce stimulants
Nicotine and caffeine are stimulants that may exacerbate hypertension in the long run. When you smoke a cigarette, your blood pressure rises. Smoking cessation aids in the re-establishment of normal blood pressure. It can assist you in leading a better lifestyle by reducing your risk of heart disease and improving your overall health. People who quit smoking have a better chance of living longer than those who do not. Caffeine can raise blood pressure in certain people, which is why those with hypertension should limit their caffeine intake.
- Effective supplements
Certain substances have been shown to effectively reduce blood pressure. Potassium, along with magnesium, vitamin D, CoQ10, L-Arginine, CBD oil, and B vitamins, is one of the most useful supplements since it helps to reduce sodium. Magnesium is a necessary mineral for a number of body functions, including blood pressure regulation. Coenzyme Q10 (CoQ10) is a vitamin-like molecule that is created by the human body and found in many foods. When taken as a supplement, CoQ10 may help reduce blood pressure. By widening (or dilating) blood arteries, CBD oil India helps to reduce and regulate blood pressure.
- Reduce Stress
Chronic stress can cause hypertension by repeatedly raising blood pressure and driving the neurological system to create too much cortisol, the stress hormone. When you respond to stress by eating unhealthy foods, drinking alcohol, or smoking, your blood pressure will rise. If you can't eliminate all of your stressors, you can at least handle them in a healthy way. Develop hobbies that help you unwind and deal with stress. Seeking professional support can help you feel better if you've been suffering from chronic stress and anxiety.
While adding supplements such as potassium and CBD oil India to your diet may be beneficial, you should first consult with your doctor to ensure that the supplement is necessary, safe, and effective. It's critical to see your doctor on a regular basis if you want to keep your blood pressure under control. Home monitoring can assist you in keeping track of your blood pressure and can help you ensure that your lifestyle modifications are working.