High Blood Pressure, also called hypertension, occurs when the force of blood pushing the artery walls becomes too strong.
Blood pressure is measured in systolic (blood pressure while the heart beats to pump blood) and diastolic (blood pressure when the heart is resting in between beats). The normal measurement is 120/80 mmHg. The upper number is the systolic figure while the lower number is the diastolic.
When the blood pressure becomes too high like when it reaches 180/120 mmHg, it puts the person at risk of stroke, heart attack, kidney failure and heart failure, among others. The good new is, hypertension can be prevented. With these easy strategies, you can maintain proper level of blood pressure.
People who are overweight are more prone to hypertension. This is because overweight individuals have higher volume of blood. There is also increased production of insulin in their bodies. Maintaining a healthy weight is one of the best ways to prevent high blood pressure. You can lose weight by decreasing the amount of calories you intake on a daily basis and by undergoing a consistent exercise program.
To prevent your blood pressure from shooting up, avoid eating foods that are rich in fats and sodium. Fats and cholesterol can clog up the arteries and force your heart to pump more strongly to ensure that the blood will get to the organs. When this happens, the pressure on the artery walls become more intense than it should. Eating healthy foods that are high in fiber and nutrients but low in fat and sodium can help lower the risk of hypertension. Make it a habit to consume less meat and eat more fruits and vegetables, and avoid eating in fast foods restaurants.
Limit Intake Of Alcohol
Alcohol is another major culprit for hypertension. It raises blood pressure by causing interference to the flow of blood to and from the heart. Apart from that, it also pushes nutrients away from the heart. Because of this, it is recommended that men should not consume more than 2 alcoholic drinks per day while women should drink no more than 1 drink per day.
Increase Physical Activity
Another great way to lower down blood pressure is to increase your physical activity. This will not only help you achieve a desirable weight but would also control blood pressure by stimulating a substance found in our bodies that is called nitric oxide. Nitric oxide produced by the endothelial cells helps keep the blood vessels open to help fight plaque buildup. Even if you don’t have time to undergo a formal program in the gym, you can still give your body its much-needed workout by walking around the neighborhood, taking the stairs to your office, or doing household chores.
Smoking can also bring about high blood pressure. Nicotine, which is one of the 400 chemicals found in cigarettes, constricts and narrows down the blood vessels, which can contribute to increased blood pressure. Kicking the habit is an effective way of lowering down your blood pressure. It would also save you from several other diseases like lung cancer, emphysema, chronic bronchitis, and many more.