How To Change Your Lifestyle If You Have Hypertension

High blood pressure or hypertension has lots of risk factors for those who suffer from it. Although it does not have symptoms in the beginning, over time it can be a trigger for heart disease. Do you know how to change your lifestyle if you have hypertension, also known as high blood pressure?

Treatment for this condition may include certain medications and medical therapies. However, you can usually control it by changing your habits a bit.

Therefore, today we will share a few strategies with you that can help bring your blood pressure back to normal levels.

Tips to change your lifestyle if you have hypertension

Hypertension occurs when blood pressure rises to unhealthy levels. It is a disorder that can lead to damaged blood vessels due to this pressure. It can occur due to narrow or blocked arteries.

Doctors consider high blood pressure to be when the systolic blood pressure is equal to or higher than 140 mm Hg, or the diastolic blood pressure is equal to or higher than 90 mm Hg. A normal level for an adult human is 120 mm Hg systolic pressure and 80 mm Hg diastolic pressure.

The most worrying aspect of this condition is that many do not experience symptoms. Therefore, it is very difficult to diagnose. In fact, many doctors call it “the silent killer”. Therefore, it is very important to get regular checks and of course improve your lifestyle.

Now we will look at some healthy ways to change your lifestyle if you have high blood pressure or would like to prevent it.

Exercise physically

Exercising is one of the best ways to improve your lifestyle if you have hypertension. As your heart rate and breathing increase during these activities, your heart becomes stronger. Which makes it easier to pump blood. Therefore, it is good to reduce the pressure.

In fact, a 2013 study showed that sedentary elderly people who practiced aerobic exercise saw a reduction in systolic blood pressure by 3.9% and 4.5% in diastolic pressure. Although more evidence is required, these results show that exercise has benefits.

Therefore, we recommend exercising for at least 40 minutes, at least three or four times a week. The exercises can be moderate or intense depending on your health level. However, if you are suffering from health problems, it is best to do so under the supervision of a professional.

Also read: Yoga to control high blood pressure

Reduce your sugar intake if you have hypertension

Sugar and refined carbohydrates have a major impact on obesity and uncontrolled blood pressure. Although they are common in most diets, it is best not to eat too much of them. Scientific studies have suggested that a diet low in these substances may help lower blood pressure.

A diet with limited sugar and refined carbohydrates will also make you feel full longer. This is because such a diet prioritizes healthy foods such as healthy carbohydrates, proteins and healthy fats.

Eat more potassium and less sodium

An important part of improving your lifestyle is changing your eating habits. In connection with this , it is important to emphasize that it is good to eat more potassium and less sodium. Potassium helps reduce blood vessel tension and reduce the effect of salt.

However, diets with too much potassium can be harmful to your kidney health. Before increasing your intake, talk to your doctor first.

Foods with this mineral are:

• Low fat dairy products.
• Fat fish.
• Fruits such as bananas, apricots, avocados and oranges.
• Vegetables such as sweet potatoes, potatoes, tomatoes and spinach.

Unfortunately, sodium is found in a wide variety of foods on the market. It is important to check the back of the packages and look for other foods that can replace them.

Avoid tobacco when changing your lifestyle

There are many reasons to stop using tobacco. Although many smokers ignore it, smoking increases your blood pressure and heart rate. In fact, the toxic components of cigarettes degrade the walls of blood vessels, causing inflammation and narrowing of the arteries.

Even those people who inhale the smoke of others through passive smoking will experience these harmful effects. Therefore, it is important to avoid it completely and inhale fresh air.

Also read: Five herbs that can treat high blood pressure

Control stress

Having good stress management skills is extremely important if you have hypertension and want to change your lifestyle. Although many people underestimate it, stress makes many diseases worse.

However, you can control it with some relaxation techniques such as:

• Yoga and meditation.
• Breathing exercises.
• To read a book.
• Acupuncture and massage.

Conclusion on changing lifestyle if one has hypertension

It is important that you check your blood pressure regularly. While these habits can help improve it, it is important to know how to treat high blood pressure.

In some cases, you may need a prescription medication from your doctor.