Hypertension Kills! Effective Ways To Lower Your Blood Pressure

Hypertension has become a major factor to the high mortality rate. Here are the effective ways to lower your blood pressure.

Following these guidelines will help you lower or control high blood pressure if you’ve already been diagnosed with it. High blood pressure considerably raises the chance of developing coronary heart disease, stroke, and renal disease.

High blood pressure is rarely felt or seen, and it might go misdiagnosed due to the lack of symptoms. Regardless, excessive blood pressure can cause renal damage, stroke, or heart attack. As a result, you should get your hypertension tested on a regular basis. Ask your doctor or nurse how often you should have it examined.

Effective Ways To Lower Your Blood Pressure

1. Loss Weight 

If you are overweight or obese, decreasing weight can help regulate your blood pressure and reduce your risk of problems. Consult your doctor about the optimal weight for you. Blood pressure reduces by roughly 1 mm Hg for every 2.2 pounds (1 kilogram) of weight loss. People with hypertension may see a greater decline in hypertension each kilogram of weight removed.

2. Consume Less Salt

Globally, there is a large consumption of salt. This is mostly due to the growing intake of processed and prepared meals. Many studies have connected high salt intake to hypertension and cardiac problems, including strokes.

However, some studies suggest that the link between salt and hypertension is less obvious. One explanation might be genetic variations in how people metabolize salt. Approximately half of those with high blood pressure and a quarter of those with normal readings appear to be sensitive to salt.

3. Have Enough Sleep

Sleep loss may raise the risk of hypertension, one reason might be that your hypertension naturally drops while you sleep. You may miss out on this period if you don’t get enough sleep.

Tips for good sleep include maintaining a regular sleep pattern and exercising during the day, but not too close to bedtime.
Tips for a good night’s sleep include sleeping in a cool, darkened room, keeping electronics outdoors, and avoiding coffee and alcohol use before bedtime.

4. Exercise Regularly 

Regular exercise promotes overall health. It can lower hypertension, reduce stress, help with weight management, and minimize the risk of chronic health disorders. Aim for at least 150 minutes per week of moderate aerobic exercise, 75 minutes per week of strong aerobic activity, or a combination of the two.

If you have hypertension, regular moderate- to high-intensity exercises can reduce your top hypertension reading by 11 mm Hg and your bottom number by 5 mm Hg.

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