Hey everyone, aqila here! in this video, I will talk about 5 simple ways to manage your blood pressure. High blood pressure or hypertension, affects about half of American adults estimates the American College of Cardiology. Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg. When blood pressure is high the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels. Lifestyle, plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid or reduce the need for medication. The sooner you take advantage of simple steps to improve your lifestyle, the greater your chances of enjoying a long, productive life. And here are 5 simple ways to manage your blood pressure. 1. Get moving. The first simple way to manage your blood pressure is get moving.
Before you continue watching this video, don’t forget to subscribe this channel to see other useful videos. Exercising 30 to 60 minutes a day is an important part of healthy living. Along with helping lower blood pressure regular physical activity benefits your mood, strength, and balance. It decreases your risk of diabetes and other types of heart disease. Regular physical activity such as 150 minutes a week or about 30 minutes most days of the week, can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. Make sure you’re doing something you love or it won’t stick. For some that means dancing, biking, or taking brisk walks with a friend, Go for a hiking, joging, or swiming and still reap the benefits. The important thing is to get moving! Even everyday activities such as gardening can help. If you have elevated blood pressure exercise can help you avoid developing hypertension. If you already have hypertension regular physical activity can bring your blood pressure down to safer levels. It’s important to be consistent because if you stop exercising your blood pressure can rise again. 2. Put down the saltshaker. The second simple way to manage your blood pressure is limit your sodium.
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg, if you have high blood pressure. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams a day or less. However, a lower sodium intake 1,500 mg a day or less is ideal for most adults. In some people when you eat too much sodium your body starts to retain fluid This results in a sharp rise in blood pressure. Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible. 3. Lose excess weight. The third simple way to manage your blood pressure is lose excess weight. Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep, which further raises your blood pressure. Weight and blood pressure go hand in hand. Losing just 10 pounds (kilograms) can help lower your blood pressure. It’s not just the number on your scale that matters.
Watching your waistline is also critical for controlling blood pressure. In general, men should keep their waist measurement to less than 40 inches. and Women should aim for less than 35 inches. 4. Quit smoking. another simple way to manage your blood pressure is quit smoking. Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking, helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack, and stroke.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease. Aside from providing numerous other health benefits, quitting smoking can help your blood pressure return to normal. 5. Manage your stress. The last simple way to manage your blood pressure is manage your stress. Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition over time stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating poor sleep and misusing drugs and alcohol. For all these reasons reducing stress should be a priority if you’re looking to manage your blood pressure.
Chronic stress may contribute to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food smoking or drinking alcohol. Drinking too much, too often, can increase your blood pressure so practice moderation or stop drinking. It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress you can try to find ways to fix the problem. Make time to relax and to do activities you enjoy. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities, or hobbies in your schedule such as taking a walk, cooking or volunteering or practicing yoga. When left untreated, high blood pressure can lead to serious health complications including stroke, heart attack, and kidney damage. Regular visits to your doctor can help you monitor and control your blood pressure.
Thank you for watching 5 simple ways to manage your blood pressure. Eat a healthy diet and Include physical activity in your daily routine. SUBSCRIBE for more videos. Hope you feel better! .
As found on Youtube