Health

Why is it important to control your blood pressure?

High blood pressure or hypertension refers to increased blood pressure against the arteries, which over time damages the blood vessels and can lead to heart, kidney disease as well as stroke.

Medical experts call blood pressure a “silent killer” because there have been no specific symptoms of the disease for years.

According to a report released by the Centers for Disease Control and Prevention, 75 million Americans suffer from high blood pressure.

Normal blood pressure should be 80 to 120 mm Hg, but this level increases during high blood pressure or hypertension.

Here are some precautions that can be taken to keep blood pressure levels normal.

Weight gain control:

Losing weight is one of the most effective ways to control your blood pressure.

The ratio between men and women can be more or less, in addition to weight loss, you also need to keep an eye on your waistline.

If men’s waistline is more than 40 inches, it is a sign of danger, while in women, if the same waistline is more than 35 inches, it is a sign of danger.

Exercise regularly:

Patients with high blood pressure need to set aside 150 minutes a week and 30 minutes a day for physical activity.

Regular exercise will lower your blood pressure level by 5 to 8 mm Hg.

Aerobic exercises that can lower a person’s blood pressure include walking, jogging, cycling, swimming and dancing.

According to experts, strength training is also necessary for patients with high blood pressure two days a week for which the patient should contact a physician.

Balanced diet:

The role of foods is very important in controlling or raising blood pressure. So foods that are low in sodium along with potassium, magnesium, fiber can be helpful in lowering blood pressure.

By following a diet plan consisting of whole grains, fruits, vegetables, low fat dairy products, saturated fat and low cholesterol, a person can lower their blood pressure levels by up to 11 mm Hg.

Here are some tips to help you make a healthy diet plan a part of your life.

1- First of all, shed light on your eating habits, such as what do you eat? How much do you eat And when to eat? Monitor it all.

2- Potassium levels affect blood pressure, so talk to your doctor about potassium levels, what is best for you and what is not.

3- When buying any food, carefully study the nutrients in it and its quantity.

4- Use the best foods to control blood pressure.

Foods that can help control blood pressure include green leafy vegetables, garlic, beets, carrots and fruits, including bananas, watermelons, strawberries and blueberries, while dried fruits include pistachios.

In addition, the use of olive oil, skim milk and yogurt is also useful.

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