High blood pressure is often referred to as a silent killer. The disease lurks silently in millions of people, posing serious health risks. If high blood pressure is not controlled, serious complications such as heart disease and stroke can occur. An estimated 7.5 million deaths each year, or about 12.8% of all deaths worldwide, are thought to be related to hypertension. This is according to the information published by the World Health Organization. Many causes of high blood pressure are within our control. According to a study published in the Journal of Family Medicine and Primary Care, the causes of high blood pressure can be controlled.
What is high blood pressure?
Hypertension is a chronic condition characterized by high blood pressure levels. According to the Mayo Clinic, blood pressure is measured in millimeters of mercury (mm Hg). High blood pressure is a blood pressure of 130/80 millimeters of mercury (mm Hg) or more. Two numbers are used to denote blood pressure. The first number (systolic) represents the pressure in the blood vessels built up during the contraction or beating of the heart. The pressure in the arteries between heartbeats is shown by the second number (diastolic). Let’s know what 5 things to do to control high blood pressure-
Increase physical activity
A sedentary lifestyle is a major cause of high blood pressure. On the other hand, regular exercise has been proven to be beneficial in controlling blood pressure. Include physical activity in your daily routine. Even simple exercise can have a significant impact on your cardiovascular health. So don’t spend idle time and do something. Sitting may pass the time comfortably, but it can lead to many other problems, including your high blood pressure.
Avoid unhealthy foods
One of the risk factors for high blood pressure is an unhealthy diet. Excessive sodium intake and excess sugar consumption have been linked to high blood pressure. To counter this risk, it is recommended to eat a healthy diet, reduce salt and sugar intake and choose nutrient-dense foods.
Avoid smoking and tobacco
Smoking and tobacco use are known causes of high blood pressure. Harmful chemicals in tobacco constrict blood vessels, causing blood pressure to rise. So stay away from these to stay away from high blood pressure.
Avoid alcohol
High blood pressure is directly related to excessive alcohol consumption. Experts recommend moderation in alcohol consumption. The healthiest thing is not to drink alcohol. If you want to keep your blood pressure under control, you need to stay away from alcohol, as various medical studies have shown.
Keep stress away
Chronic stress plays an important role in high blood pressure. You have to be careful to fight against it. Practice mindfulness to avoid such problems and seek mental health help if needed. Follow the guidelines of organizations like the National Institute of Mental Health.
Early symptoms of high blood pressure
According to the World Health Organization, it is very important to recognize the early signs of high blood pressure. These can include intermittent headaches, nosebleeds and dizziness. However, high blood pressure often remains asymptomatic, so regular blood pressure monitoring is important.
Prevention strategies
To prevent high blood pressure, consider dietary changes, getting regular exercise and managing stress. Regular check-up by a specialist is important for early detection and action. The World Health Organization recommends giving importance to these preventive measures.
