Be Healthy, Stay Healthy – Stay Goodbye To Hypertension

If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke.

Here are some safety measures to control your blood pressure or hypertension without a tough medication :

1. Lose Your Overweight

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you’re overweight can help reduce your blood pressure level. In general, you may reduce your blood pressure by about 1 mm of mercury (mm Hg) with each kilogram of weight you lose.

To determine whether your weight is in a healthy range, doctors often calculate your body mass index (BMI). If you know your weight and height, you can calculate your BMI. Doctors sometimes also use waist and hip measurements to assess body fat.

2. Do Exercise Regularly

You should practice a regular physical activity, such as atleast 20 minutes per day,, or about 150 minutes of the week. This can reduce your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It is important to be regular because if you stop exercising, your blood pressure can rise again. If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

There are some examples of aerobic exercise you may try to lower your blood pressure include walking, jogging, cycling, swimming. You can also try Zumba dancing to reduce your blood pressure as well as body weight. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

3. Stop Consuming Excessive  Alcohol

Alcohol can be both good and bad for your health. By drinking alcohol only in moderation, generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure. But that protective effect is lost if you drink too much alcohol. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

4. Smoking Is Injurious To Health

This is one of the most dangerous factor for hypertension. Each cigarette you smoke increases your blood pressure for a huge time after you finish it. Quitting smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than regular smokers.

5. Eat Healthy, Stay Healthy

This is the most important criteria to reduce your high blood sugar level. Choosing of healthy meal and snack options to help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and green vegetables. Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. You should take a diary product daily to maintain the calcium level. Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.

6. Stop Taking Extra Salt

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2300 milligrams (mg) a day or less. However, a lower sodium intake 1500 mg a day or less,  is ideal for most adults.[for further information open the below link]

হাইপারটেনশন বা উচ্চ রক্তচাপের শ্রেণীবিভাগ, কারণ এবং প্রতিকার

7. Don’t Be Depressed

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress. Don’t panic all the time. Chronic stress may contribute to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Do what you like. You can also involve yourself in a creative work, which will become your stressbuster.

8. Be Happy, Stay Happy

The most important factor to control your hypertension is to be happy most of the time. Supportive family and friends can help improve your health. They may encourage you to take care of yourself, to live a healthy life. Remember, focus on issues you can control and make plans to solve them. And also Change your expectations. Make time to relax and to do activities you enjoy.

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