Simple ways to avoid high blood pressure
Just as medication is needed to control high blood pressure, so is lifestyle control.
Blood clots are caused by high blood pressure. Due to which the blood clots and clogs the blood vessels. And from there see heart attack, stroke etc.
US "Preventive Cardiologist" Luke Laffin said, "70 percent of blood pressure can be controlled by changing daily lifestyle habits. Remaining 30 percent may require medication to control”.
But if the daily habits can't be changed, the medicine will be of no use.
Stress: When people are angry or distressed, their blood pressure seems to rise. This feeling is not sudden. Because both are stress.
Dr. Laughin said in a report published on eatthis.com “Body natural response to stress is to increase blood pressure. In stressful situations, your heart rate increases, 'sympathetic nervous system' becomes overactive. And that's why the blood pressure increases." Body has the ability to cope with this situation. But if such situation continuous continuously, the body will be damaged. And that is the concern.
Exercise: Regular exercise is essential for healthy living.
Eric Van Ittersen a clinical exercise psychologist in the United States. Advises in the same report "Do at least 30 minutes of physical activity five days a week that will keep your heart rate up the entire time. If you can't give 30 minutes continuously, do 10 minutes three times".
Reduce Salt Intake: "American Heart Association" says, Do not consume more than 2300 mg of salt per day. And keeping salt intake to 1500 mg would be ideal. Reduction in sodium is equivalent to taking one and a half to two doses of high blood pressure medication daily.
Dr. Laughin said “We advise people to limit dietary salt or sodium to 1000 mg. It takes 10 to 14 days to get used to this low salt diet. After that, you won't like high salt foods anymore".
Intermittent Fasting: Abstaining from irregular eating habit is helpful in reducing blood pressure. But elderly should first consult with the doctor about drastic dietary changes.
"Cardiologist and endocrinologist" Dennis Bruemer said “Main causes of heart attack are high blood pressure, cholesterol, diabetes and obesity. If these can be reduced, risk of heart attack is also reduced. That is why we advise patients to follow a diet that is low in calories or high in protein”.
But Follow this diet should be under the supervision of a doctor. Doctors will do blood tests every month. Potassium supplements may be taken to maintain the balance of electrolytes in the body.
Get Enough Sleep: Getting the recommended amount of sleep (at least seven hours a night) can help reduced high blood pressure.
Dr. Laughin said “We are just beginning to learn how important sleep is. A regular night of six to eight hours of continuous sleep is helpful in controlling high blood pressure. Variation in blood pressure will also be removed. Fluctuating blood pressure is also harmful to the body”.
READ MORE: Why eat less salt?