High blood pressure, also called Hypertension, is a common condition of the body which affects arteries. In high blood pressure condition, the blood is pushed consistently too high against the artery walls.
A higher blood pressure doesn’t allow proper distribution of oxygen and nutrients to tissues and organs of our body.
In this article, we will disclose some common questions related to blood pressure, and how to control high blood pressure.
What is normal blood pressure ?
A normal blood pressure helps in circulating important nutrients and oxygen through our circulatory system. It helps in nourishing tissues and organs of our body. A normal blood pressure to be below 120 mm Hg systolic and 80 mm Hg diastolic.
Blood pressure measure higher than 180/120 mm Hg is considered a hypertensive emergency or crisis.
There are many reasons that may affect blood pressure level.
Blood Pressure measurement
Sphygmomanometer, a device used to measure blood pressure. The device is consists of a rubber armband — the cuff that is inflated by hand or machine pump. Measuring blood pressure typically does not cause any pain or discomfort.
What are the causes of High blood pressure ?
A high blood pressure can be seen in any person of any age group. There is no any particular cause for it. High blood pressure usually develops over time. An unhealthy lifestyle choices, such as not getting enough regular physical activity and having excess of junk foods can also led to High blood pressure.
In certain cases and according to studies, person with diabetes and obesity , can also increase the risk for developing high blood pressure.
What are the symptoms of High Blood Pressure ?
Most of the people don’t even notice any the high blood pressure in their body. The high blood pressure don’t show any symptoms on the body.
A few people with high blood pressure may have:
- Headaches
- Shortness of breath
- Nosebleeds
High Blood pressure can cause severe affects on our health. It can seriously hurt important organs like your heart, brain, kidneys, and eyes.
How to lower blood pressure ?
Since, the high blood pressure is unnoticeable, it is advised to take regular health check. If your blood pressure is seriously high, it is recommended to talk to your doctor.
Here are some good lifestyle habits that may help you to control high blood pressure.
Loose Weight
Loosing weight can help you control your blood pressure. A 5 to 20 points lower in blood pressure for every 20 pounds weight loose.
Healthy Eating
A healthy diet can help you to lower blood pressure. Avoid these unhealthy habits while writing down your diet chart.
- Avoid Foods high in total and saturated fat
- Avoid Processed foods
- Avoid or less Sugar consumption
- Lower Salt intake
- Lower Carbohydrates
- Avoid or lower Caffeine
- Avoid Alcohol (no more than one drink a day if you’re a woman; two or less if you’re a man)
Add these healthy sources to your diet plans :
- Fruits and vegetables, especially rich in high antioxidants
- Whole grains
- High-protein foods
- Foods high in potassium and magnesium
- Calcium-rich foods
Excercise
A proper regular exercise can help you stay fit and healthy while loosing weight. Any body activity that helps you to sweat is considered to be an exercise and can help you to control your blood pressure.
Some more exercise activities to include :
- Walking or jogging
- Bike riding
- Swimming
Stress Control
A higher stress can lead to some severe raise in blood pressure level. Lowering your stress level can help to you control blood pressure levels.
Try mind-body exercises like yoga and meditation which can also help with lowering stress level. Listening to calm music, according to music therapy study, can help you to focus and control your stress levels which can be helpful for controlling blood pressure.
Get Proper Sleep
A proper sleep is important for overall body health. Lack of sleep can affect your body’s ability to control stress hormones, and that may cause rise in blood pressure.
