Hypertension or high blood pressure is a medical condition in which the blood pressure in the arteries is always high which can lead to several other health problems. When high blood pressure is left untreated, it damages the blood vessels and allows the cholesterol to accumulate in the artery walls, thereby blocking the blood flow to the heart muscle and causing a heart attack.
If you have high blood pressure, you need to make some lifestyle changes that will help you stay healthy and ward off the risk of developing heart disease.
Mind that Waistline
Weight loss is the best way to control your blood pressure if you are overweight. Being overweight can lead to an increase in your blood pressure putting you at risk of developing a heart disease. Along with your weight, it is important that you mind that waistline and do not let too much fat accumulate around the waist. The bigger the waist, the higher the blood pressure. Men are at risk if they have a waistline measuring 40 inches and above, and for women 35 inches and above.
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Get Moving
Get some sort of physical exercise for at least 30 minutes every day to bring your blood pressure level down. Try to do a lot of strength training to reduce hypertension. Regular physical activity can help maintain overall health and slow down the process of aging. Be constant with whatever type of exercise you do.
Also Read: 4 Cardio Workouts that will Burn More Calories than Running
Eat Healthily
Eating healthy is the most important thing you need to do when it comes to being healthy and fit. You should include some whole grains, fruits, vegetables and low-fat dairy products to ward off hypertension.
Keep a record of what you are eating and doing this will help you keep a tab on your unhealthy and healthy eating habits. Also, make sure you are eating healthy even when you go out.
Salt is a big NO
Eating salt in your food can spike up your blood pressure, which is why it is important to curb the use of sodium in your diet if you suffer from high blood pressure. You can add different kinds of spices instead of using salt in your diet. If you find it difficult to cut salt from your diet immediately, then you can gradually slip in the habit to avoid the risk and lower your chances of developing a heart disease.
Quit Smoking
Smokers are at a greater risk of high blood pressure than non-smokers. Keep the nicotine away to keep yourself safe from hypertension and heart diseases.
No More alcohol
Drinking alcohol in moderation is not a problem but anything more than that is toxic. Limit yourself to only one drink a day to keep your blood pressure levels in check.
Cut Back on Caffeine
Drinking too much coffee every day can increase your blood pressure and put your life in danger. Limit your caffeine intake to avoid the risk.
Keep the Stress away
Stress can contribute to hypertension. Keep an eye on what is it that stresses you out – is it work? Family? Friends? Figure out the cause and try to fix it and stay positive. Staying positive in life will do most of the work.
Also Read: Difference Between Good And Bad Cholesterol And Ways To Control It
Keep your Cholesterol Levels in Check
High cholesterol levels can lead to the development of a heart disease. Your cholesterol levels should be under 200 and it can be done so by eating a diet low in cholesterol, saturated fat and refined sugar. Instead, eat a diet rich in fiber.
Control your Sugar Levels
Diabetes is one of the biggest culprits of causing a heart disease. So, if someone suffers from both hypertension and diabetes, it could be highly dangerous for that person. Get tested and treated as soon as possible if you have diabetes.
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