7 Ways to Control High Blood Pressure

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7-Ways-to-Control-High-Blood-PressureHigh blood pressure (HBP), also known as hypertension, is a chronic condition marked by an elevated arterial blood pressure. Each time your heart beats it pushes blood through your arteries and creates pressure or force on your arterial walls. This is your systolic pressure. Your diastolic pressure reflects the pressure in your arteries when your heart relaxes between beats.

High blood pressure is a health issue that affects over 50 million Americans and 40% of adults over 25 globally. Its triggers include stress, emotional tension, heredity, high (sodium) salt intake, high levels of C reactive protein (inflammation), excessive alcohol intake, obesity, physical inactivity, medications, diet pills and aging,

High blood pressure is often referred to as the “silent killer” as it may or may not present any symptom. When symptoms are present, they may include sweating, headache, dizziness, blurred vision, shortness of breath, nose bleeds, chest pain, nausea or vomiting.

Ways to control high blood pressure:

  1. Exercise daily. This will help to lower “bad” cholesterol, burn calories and maintain a healthy body weight and will consequently lower high blood pressure. Basically, anything that will get your heart pumping will help lower your blood pressure.
  1. Reduce your sodium (salt) intake. Start by limiting the use of salt in your food and avoid salty, processed foods. This will help you to control high blood pressure as sodium in the blood causes fluid shifts that raise the pressure of your blood against arterial walls.
  1. Lose weight. Reducing excess body weight is one of the most effective ways to decrease HBP and keep it at a healthy level.
  1. Stop smoking. If you are a smoker, it’s time to quit. Tobacco causes vasoconstriction, reduces the size of blood vessels and raises pressure substantially in smokers. Stopping this addiction is a great way for you to naturally lower your HBP.
  1. Reduce stress. Relieve your stress by means of yoga, meditation, acupuncture and biofeedback therapies which can help control high BP.
  1. Eat healthy foods high in potassium and magnesium. Foods like bananas, potatoes, tomatoes, oatmeal and dark leafy green vegetables are just a few of the foods that are wonderful for helping reduce hypertension.
  1. Limit alcohol consumption. Alcohol raises blood pressure, but drinking a very small amount per day is acceptable. Limit your intake to one glass per day for women and two for men.

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