How to Manage Hypertension: The Top 5 Tips for a Healthy Heart.
High blood pressure, or hypertension, is a leading cause of stroke, heart attack, kidney failure, and death. Nearly 90% of people with high blood pressure don’t know they have it. Left untreated, high blood pressure can lead to life-threatening consequences.
Don’t let this happen to you! Be proactive in managing your condition by following these 5 tips for lowering your risk for high blood pressure.
1) Eat lots of fruits and vegetables
2) Exercise regularly
3) Lose weight if you are overweight
4) Reduce stress
5) Quit smoking.
What is high blood pressure?
Many people have been told that they have high blood pressure or hypertension, but don’t know what it means.
High blood pressure is a measure of the amount of blood your heart pumps and the force with which it pushes against the walls of your arteries. When you have high blood pressure, your heart has to work much harder than usual to pump enough blood for your body's needs. This can lead to a stroke, heart attack, kidney failure, and other life-threatening consequences.
High blood pressure is a leading cause of illness and death worldwide. In America alone, up to 90% of people who suffer from high blood pressure don’t know they have it. Left untreated, high blood pressure can lead to serious health problems.
Thankfully there are things you can do to lower your risk for high blood pressure: Eating lots of fruits and vegetables, exercising regularly, losing weight if you are overweight or obese, reducing stress levels in your life, and quitting smoking!
How to Manage Hypertension
1. Eat lots of fruits and vegetables.
2. Exercise regularly.
3. Lose weight if you are overweight.
4. Reduce stress.
5. Quit smoking.
Eat lots of fruits and vegetables
Vegetables and fruits are excellent sources of vitamins, minerals, and fiber. They're the perfect addition to any diet.
High blood pressure may be caused by an unhealthy lifestyle which includes obesity, smoking, high salt intake, high alcohol intake, or physical inactivity. Vegetables and fruits can help counteract these negative effects.
Eating vegetables and fruits will also provide you with essential nutrients that your body needs for other functions besides lowering your blood pressure. These include potassium (which helps build strong muscles), magnesium (a mineral important to metabolism), vitamin C (an antioxidant that helps maintain healthy skin), and vitamin A (important for eye health).
Quit smoking
Smoking is one of the most common causes of high blood pressure. If you're not already aware of this connection, you should be! Smoking increases the chances of your blood carrying too much cholesterol and fat which can lead to clogged arteries. It's also been shown that people who quit smoking experience lower rates of heart disease than those who don't smoke at all.
Exercise regularly
Regular exercise is crucial for maintaining good health.
Research has shown that exercise can reduce blood pressure, lessen the risk of developing high blood pressure, and reduce cholesterol levels. Exercise has also been shown to lower the risk of heart disease, osteoporosis, type 2 diabetes, and depression.
Exercise doesn’t have to be complicated. Keeping active is as easy as walking—just 10 minutes a day can make a difference in reducing your risk for high blood pressure. You don’t have to take on an intense fitness routine or get sweaty every time you work out. Find something that suits your lifestyle!
Lose weight if you are overweight
If you are overweight, you have a greater risk of getting high blood pressure. It is important to know your weight and work on reducing it if you are over what is considered a healthy weight.
In fact, for most people, being overweight or obese puts them at a very high risk of developing high blood pressure. Many people with a body mass index (BMI) over 30 have a significantly higher chance of experiencing hypertension.
So, if you're trying to lower your risk for high blood pressure, try working on losing some weight! To find out what BMI you need to be at to decrease your risks for hypertension, click here.
Reduce stress
Stress has many negative impacts on your health. One of the most serious is blood pressure. Stress can lead to high blood pressure, which in turn, can lead to a stroke or a heart attack.
One way to reduce stress is by taking up a new hobby, such as painting or reading. This will have a positive effect on your mental and physical health. You'll feel more relaxed and less stressed out when you're finished with your craft project!
Another way you can lower your risk for high blood pressure is by practicing yoga or meditation. These methods offer an alternative to traditional methods of stress relief and are effective in lowering blood pressure in some cases.
Quit smoking.
Smoking is one of the most common causes of high blood pressure. It can lead to heart attack, stroke, and death.
If you are struggling to quit smoking, talk to your doctor about treatments that may be helpful.
If you smoke, there are many benefits to quitting. You will feel healthier and have more energy. Plus, your risk for high blood pressure will decrease significantly!