Six tips to control high blood pressure

You can have high blood pressure and still feel just fine. High blood pressure may not produce any noticeable symptoms, but it itself can go unnoticed for a prolonged period, and present as a grave disease later on. High blood pressure, also called hypertension, is a major health problem and if not treated, it can lead to stroke, heart disease, kidney failure, and other health problems. Thus it is very important to keep high blood pressure under check.

Healthy lifestyle plays an important role in treating high blood pressure and you may avoid, delay or reduce the need for medication. Here are some tips to keep check on high blood pressure

Lose excess weight: Risk of hypertension increases as the weight increases. It thus becomes imperative, to keep an eye on your waistline. Carrying too much weight around your waist can put you at higher risk of high blood pressure. Waist measurement of more than 36 inches in men and 32 inches in women puts them in the high risk category for developing hypertension.

Exercise each day: Exercise can lower the risk of hypertension and heart disease. So, exercise for at least 30 minutes a day. Physical activity is very effective in controlling blood pressure. Regular exercise helps to bring down the blood pressure to safer levels. It also helps to strengthen your heart muscle, reduce stress, and aid weight loss.

Eat healthy: Studies have shown that a diet high in fruits, vegetables, low-fat dairy, whole grains, poultry, fish, and nuts really helps to control the hypertension. You also need to avoid fats, and excess sugar. Overeating street food and junk needs to be totally cut down. Prefer homemade, steamed food rather than fried.

Cut down on salt: Eat less salt. Salt is the bigger threat for high blood pressure. Avoid canned and frozen foods, as they carry excessive salt content in them, in order to preserve them for longer.

Quit smoking and drinking: Alcohol can be both good and bad for your health. In small amounts, it can potentially protect the heart. But its protective effect is lost if it is consumed in excessive quantity. A safe amount of alcohol is only one drink a day for women and two for men. Smoking, on the other hand is not safe in any amount. Nicotine causes blood vessels to constrict and that raises blood pressure. Quitting will also lower your risk of cancer and heart disease.

Avoid stress: If you have a demanding or stressful job, then you are on a high risk of a heart attack. When you have more stress, you turn to habits like cigarette smoking, over-eating, and consumption of drugs or alcohol. And all these factors put you at a high risk of heart disease. So, avoid stress by taking time to relax, enjoy enough sleep, start deep breathing, and exercise daily.

Get ready and get up to control your hypertension. Go away from the computer, turn off the television, be active, eat fruits and vegetables and kick away the bad habits.