High blood pressure or hypertension is commonly referred to as the silent killer. There are a number of reasons for calling it a silent killer.
In most cases it contracts in our body without any previous symptoms and we are completely unaware of it.
Now let's find out what we usually mean by blood pressure.
Our blood pressure is measured based on how much blood our heart is circulating and if the arteries are obstructing that amount of blood.
The more the artery constricts, the more the blood will be obstructed during blood flow and the higher the normal blood pressure will be.
The normal level of blood pressure
If the blood pressure is below 120/60 mm Hg (mercury) then it is considered normal. On the other hand, if it is 130/160 mm Hg (Mercury) or more, it is considered as high blood pressure.
Let's move on to the main article. Today we will learn how to reduce or control blood pressure. Let's start:
1) Exercise regularly, increase the scope of work and stay active:
As we exercise or work, our heart rate increases and so does our respiratory rate, which causes the heart to use less energy to circulate blood.
So that the arteries that are related to the blood circulation can circulate blood very fast and easily.
So the question is how much exercise do we need to do daily? In that case, of course, no extra pressure should be put on the body.
According to experts, at least forty minutes of exercise should be performed every day.
If it is not possible to do it at once, it can be broken down if you want. For example, if it is ten minutes in the morning, it can be broken down for ten minutes in the afternoon and exercise can be done at your convenience.
These exercises can be very simple:
1) Using stairs, avoiding elevators.
2) Instead of driving, you can ride a bicycle or walk short distances. This will reduce the extra cost moreover keep the body healthy.
3) Do your daily household chores as much as possible.
4) Gardening
5)Play some outdoor games if possible
By doing the above things every day, we can control the problem of high blood pressure.
2)Weight loss if your body weight is more than age:
If you are overweight, your risk of high blood pressure can be greatly reduced by reducing excess body fat.
3) Avoid sugar and sugary foods
Several scientific experiments and studies suggest that avoiding sugar and sugary foods may play a vital role in reducing excess body fat as well as lowering blood pressure.
4) Eat foods rich in potassium and avoid salt
It is possible to reduce blood pressure by taking potassium enriched foods and giving up salt.
In this case, eating foods enriched in potassium has the potential to benefit in two ways.
It reduces the presence of salt in our body and also reduces the risk of obstruction of blood flow in the blood vessels.
So let's ask the question these foods have a lot of potassium
1)Milk or yogurt
2)Fish
3) Among the fruits are banana, avocado, orange etc.
4)Sweet potato, potato, tomato etc. in vegetables.
5) Quit smoking completely
Smoking is not only a prerequisite for high blood pressure but also for overall good health and disease free living.
As a result of smoking, that is, when a person smokes, the amount of blood pressure increases and the heart rate also increases.
Prolonged smoking can increase long-term blood pressure and constrict the blood vessels.
The more the veins constrict, the higher the blood pressure. So in order to live a beautiful, healthy and wholesome life, it is advisable for us to abstain from smoking
6) Avoid excessive mental fatigue or stress:
We are in a time where it is much harder for us to think in a healthy way. It affects everything from our social life. But this extra mental exhaustion is another obstacle to our healthy normal life.
We must always remember that we cannot change anything as we think. Instead, think of these as actions that you must take on a regular basis to get the most out of your life.
So how can we stay away from mental depression? To stay away from mental depression we can do different things.
Listening to music, having a good time with family members, walking, talking to loved ones, taking frequent long and short breaths, reading a good book or concentrating on a movie, choose what you like best and what you can worry about.
7) Adequate sleep and full rest:
When we are asleep, our blood pressure is usually very low.
If you don't sleep on time or don't get enough sleep i.e. 7-8 hours of sleep every day then it can play a role in raising blood pressure.
Adequate sleep is essential to reduce the risk of high blood pressure. Choose a specific time, according to your work schedule. Of course, to get a good night's sleep, you must avoid daytime sleep.
8)Avoid coffee
The presence of caffeine in coffee can raise our blood pressure for a short time. This short-term increase in blood pressure can have a detrimental effect on the body of someone who already has high blood pressure.
Avoiding caffeinated coffee can greatly reduce the risk of high blood pressure.
9) Ginger and foods made from ginger
Ginger and ginger extract are very effective in lowering blood pressure.
10)Do yoga and meditation
Meditation has been practiced for a long time as a solution to high blood pressure.
Doing yoga exercises, which can be of various types such as slow breathing exercises, physical exercises these can play a very good role in lowering blood pressure.
High blood pressure is a problem that acts as a silent killer and we tend to take it lightly because we don't have any symptoms. But hypertension is killing us from the inside.
We can easily solve and control the problem of high blood pressure and keep ourselves free from any kind of unwanted diseases. I pray for everyone's well being. May God bless you all.
Thanks for the informative article. I have a problem with high pressure. It is useful for me.