When blood in the arteries starts moving at a higher pressure than the normal, it results in high blood pressure (BP). This condition is also termed as hypertension. Nowadays, there are many who suffer from high BP. This is because of the highly competitive world we currently live in and the situations that occur in day to day life. To cope up with all this, we often tend to neglect our health. High blood pressure levels clot the blood vessels making the person more vulnerable towards aliments like stroke, heart diseases, kidney failure etc.
So, this makes it extremely important to monitor the blood pressure on a regular basis. Usually no symptoms can be observed of this medical condition. You can know it by only regular monitoring. One can control the BP levels and keep it low by incorporating some healthy habits in their lifestyle.
Causes of high BP
If you want to learn the ways to lower the blood pressure, then firstly you must be aware of the primary causes of it. These are mentioned below:
- People who are overweight are the patients of high BP as arteries have to bear a higher mass.
- Individuals who consume tobacco also experience hypertension as the chemicals released from it damage the walls of arteries.
- Another common reason is the lack of any sort of physical activity. If you do not exercise or your overall physical activity is low generally, then you are surely heading towards this medical condition.
- Also, those who consume alcohol in large amounts become the patients of high BP.
- Stress is also a main factor that increases the blood pressure.
There are a number of ways that prove really effective in managing high BP. The rule is quite simple; you have to avoid things that cause it. Follow the below mentioned points to lower your blood pressure:
Exercising on a regular basis
Any sort of physical activity helps in keeping the blood pressure in constraints. Engage in at least 30 minutes of exercise if no more and see the significant change in your BP readings.
Have a healthy eating plan
If you will consume a healthy balanced diet, chances of developing high blood pressure decrease. Doctors usually advise the hypertensive patients to have a DASH (Dietary approaches to stop hypertension) diet. This basically constitutes of food items such as vegetables, fruits, foods low in saturated fat, low-fat dairy foods, total fat and cholesterol.
Reduce sodium intake in your diet
A healthy and well-balanced diet is low in sodium or salt. On an average, a person should consume approximately 2.4g of sodium i.e., one teaspoon of table salt per day. Low sodium intake is good for high BP patients and even allows hypertensive medicines to work for better results.
Maintain a healthy weight
Researches have proved that people who are overweight or obese are generally the patients of high BP. It adds huge risk or other ailments such as high cholesterol, heart diseases and diabetes.
Follow these tips and keep your blood pressure in constraints!