Tips to Tackle High Blood Pressure
High Blood Pressure is one of the most common conditions that people all over the world are suffering from. High blood pressure or hypertension is a state in which there is tension in the arteries, thereby exceeding the systolic pressure by 140 mm Hg and the diastolic pressure above 90.
An increase in any of the pressures, i.e. systolic or diastolic is an indication of possible health problems. If left untreated, high blood pressure can become a cause for heart diseases, kidney failure, stroke, damage to eyes, or hardening of arteries. Many people ignore high blood pressure thinking it to be a minor health problem; however, if your blood pressure rises frequently, you must visit a doctor and get it treated.
The exact cause of high blood pressure is difficult to pinpoint; however, hypertension is the main cause in about 95% of high blood pressure cases. Other causes may include obesity, aging, excessive salt consumption, kidney disease, diabetes, lack of physical training, smoking, high cholesterol, alcohol consumption, intake of oral contraceptives, etc.
Apart from taking medicines prescribed by your doctor, there are many other steps that you can take to keep your blood pressure in check. The most important is to make changes in your diet:
- A well-balanced, nutritious diet can combat many health troubles.
- Watch out what is on your plate and learn to say ‘no’ to unhealthy snacks.
- Limit intake of fat, cholesterol, and sodium.
- If you smoke, it is highly imperative to quit smoking because smoking cigarettes put you on high risk alert for a large number of diseases.
- Same goes for consumption of alcohol.
- If you take more than 3 alcoholic drinks in a day, you are digging a grave for yourself.
Last, but not the least, exercise, exercise, and exercise. Make it a habit to exercise at least 30 minutes daily. Include variety in your exercise routine by including activities like swimming, cycling, walking, dancing (to the tunes of Zumba, salsa, hip hop, or any of your favourite dance form), yoga, Gyming, aerobics, or any other physical activity. In fact, any exercise is better than none.
Are you suffering from high BP and still not exercising?