High blood pressure (hypertension) is a serious and noticeable disease.
Physicians often refer to pathology as the "silent killer" because it is usually asymptomatic and the patient does not even know that he or she has high blood pressure.
If symptoms are present, the person complains of headache, nasal bleeding, irregular heartbeat, blurred vision, tinnitus. Sometimes the patient feels tired, restless, with a sick heart and chest pain.
For reference, blood pressure is the force through which blood collides with blood vessels. Imagine, when this energy is too high, with what load the heart works and how much blood vessels are damaged?
High blood pressure is not a funny topic, so you need to consult a cardiologist who will prescribe an individual course of treatment based on relevant studies.
However, only with medical treatment you will not achieve the perfect result! Lifestyle changes are recommended. You may be surprised, but a healthy lifestyle allows you to control your blood pressure.
Here are lifestyle changes you can make to lower your blood pressure and keep it down.
- Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure.
- Regular physical activity lower your blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.
- Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure
- Reduce sodium in your diet
- Limit the amount of alcohol you drink
- Quit smoking. Stopping smoking helps your blood pressure return to normal.
- The role caffeine plays in blood pressure is still debated.To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.
- Chronic stress may contribute to high blood pressure.
- Monitor your blood pressure at home and see your doctor regularly.
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