Hypertension is defined as any of the following:
- Systolic pressure or upper value of blood pressure more than 140 mmHg.
- Diastolic pressure or lower value of blood pressure more than 90 mmHg.
There is no substitute to drugs/medications to keep blood pressure levels under control in a hypertensive patient and to prevent dangerous complications of untreated hypertension, but with slight modificatiins in your lifestyle you can control and lower down the raised levels of your blood pressure which will in turn do wonders to your health.
1. Weight Reduction:
- BP (Blood Pressure) levels are directly proportional to the absolute weight.
- It means BP increases with increase in total weight of an individual and decreases with decrease in weight.
- Blood pressure may be lowered by 30 minutes of moderate intensity exercises like brisk walking, cycling, swimming etc, daily, at least 5 days a week.
- Researches have shown that 4-5 Kg weight reduction reduces BP by 8/6 mmHg.
- One with hypertension should target to attain a BMI (Body Mass Index) < 25.
2. Reduce Salt Intake:
- Research has shown that reducing the intake of table salt (NaCl) reduces the blood pressure levels.
- Limit your daily intake of salt to less than 6 grams.
- What you eat has a significant effect on your blood pressure levels.
- Eat diet rich in fruits and vegetables with high fibre contents like green leafy vegetables, cabbage, beans etc.
- Consume low fat dairy products.
- Do not consume saturated fats in any form.
- Without any doubts, it is one of the most dangerous enemy to your good health.
- A single cigarette increases your BP by almost 8-10 mmHg until 10-15 minutes post smoking.
- So, consider how much damage it will do, if you keep smoking throughout the day and day after day.
- It does not just damage the blood vessels and raises your BP, but also makes you prone for developing heart attack and other cardiovascular complications.
- If you love yourself and your close ones, quit smoking right now.
6. Increase Daily Intake of Potassium and Magnesium.
7. Reduce the Intake of Caffeine.
8. Ensure at least 8 hours of sound sleep daily.
The conclusion is that, do these simple changes in your lifestyle and give a boost to your cardiovascular and overall health.
All the very best for a healthy and enjoyable life!!!
Also read this article to know the simple ways to control hypertension naturally --> https://www.icliniq.com/health-articles/health-topics/heart-circulatory-health/simple-ways-to-control-hypertension-naturally
Last reviewed at: 07.Sep.2018
Can smoking cessation cause strained bowel movements?
My age is 39 years. I have quit smoking, cold turkey after smoking for almost 18 years. It is my 29th day of being smoke-free. Everything was going fine until last 7 to 10 days my bowel movement has been strainful. Few days I have seen very small sized hard stools and sometimes small ... Read Full »
Dr. Ashaq Hussain Parrey
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I went through your post, it is normal to have hard stools after quitting smoking for that you have to add a salad, do exercise, and take enough water. It is a temporary phenomenon which usually settles in three months till intestines adapt nicotine free blood. You h...
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