Hypertension is a primary or contributing cause of almost 1,000 deaths in America each day. According to the Centers for Disease Control and Prevention, about 70 million American adults have high blood pressure and only 52% have their condition under control.
Uncontrolled high blood pressure can lead to heart attack, stroke, chronic heart failure and kidney disease. So if you don’t want to risk yourself for these complications, make sure to take steps to control your condition or best, to prevent it.
Lose Weight
As you put on more weight, your blood pressure also increases. That’s why if you are overweight, you have to take safe measures like exercise, diet and lifestyle changes in order to lose weight. Studies also show that those who are a little too heavy on the waistline can put you at a higher risk because carrying too much weight on your abdominal area can increase your blood pressure.
Exercise Regulary
Even if you are not overweight, keeping an active lifestyle is very important to your health. At least 30 minutes of exercise everyday can help regulate your blood pressure. The best exercises would be Cardio exercises like walking, jogging, swimming, aerobics, biking or use gym equipment like a treadmill or elliptical.
Eat Clean and Reduce Salt Intake
Changing your eating habits is a very important step in your journey to controlling hypertension. Fill your diet with whole grains, fruits, vegetables and cut out processed and unhealthy junk. Also, you should reduce your salt intake because too much sodium increases the blood pressure.
Quit Smoking
The more you smoke, the more your blood pressure increases and the more damage you put to your overall health and wellness. So do your best to quit smoking to prevent hypertension and other deadly diseases like cancer.
Relax and Unwind
Stress is also a main culprit for the increase in blood pressure. So try to manage your problems and situations to avoid feeling stressed and anxious for a long time. When you feel like you are getting wound up with all the problems in life, take some time to relax, unwind or treat yourself for something that will make you happy and less stressed.
Monitor Blood Pressure
Last but not the least, monitor your blood pressure regularly. Have regular check-ups with your doctor or monitor your blood pressure at home. Not a medical professional? No need! There are a lot of automatic smart blood pressure monitors sold in the markets like the Omron Wireless BP monitor that allows you to take your own readings yourself.
