The heart pumps blood to the arteries at a force we call ‘blood pressure’. If you ask about the normal reading, it should be within 120/80 mm Hg.
When blood is forced through the arteries very much, this condition is known as high blood pressure. Our arteries have very soft tissues. High blood pressure forces them and also causes damage to our blood vessels. Around half of the US adults are affected by hypertension or high blood pressure, according to a research by the American College of Cardiology.
How to control high blood pressure?
This silent killer basically has no symptoms until it damages your heart severely. Most people don’t know that they are suffering from this condition. To keep your blood pressure in check, here are few remedies –
Dietary Approaches to Stop Hypertension or DASH is always recommended to keep your blood pressure level lower by 11 mm Hg. It includes –
- Low-fat dairy products like fish, lean meats, nuts etc.
- Vegetables, fruits, and whole grains
In addition, you also have to cut back on saturated fats like full-fat dairy, fatty meats, processed foods, sweetened drinks and desserts.
Even a brisk walk for over 30 minutes in a day can help you lead a healthy lifestyle. Regular exercise can also improve strength, mood, and balance apart from controlling blood pressure. It also eliminates risk of different heart diseases and diabetes. Start slowly and pick up the frequency and strength of workouts gradually. You can go for swimming, jogging, or hiking or any sports to get the most of your workout routine.
You can control blood pressure by losing only around 4.5 kg or 10 pounds of weight. Also watch your love handles along with monitoring the scale. The visceral fat (added fat covering the waist) is also a major culprit. Men should keep their waist under 40 inches and 35 inches should be the maximum waist size for women.
It is not easy to relax and de-stress yourself, especially in this fast-paced world. Stress raises blood pressure a bit. Taking too much stress is not good for your health. You should find the source of stress like finances, relationships, or jobs and look for ways to fix them.