April 4, 2016

How to control High Blood Pressure (hypertension)?

For the people wishing to have good health, blood pressure 120 over 80-90 is considered an ideal level, which is also considered that the risk of heart disease or stroke is lower at this level. While level of 140/90 mmHg or higher is considered high Blood Pressure.

A blood pressure reading is typically recorded in 2 numbers:
  1. Systolic: The top number, which is also the higher of the two numbers, measures the pressure in the arteries when the heart beats (when the heart muscle contracts).
  2. Diastolic: The bottom number, which is also the lower of the two numbers, measures the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and refilling with blood).

Below find the blood pressure chart with ranges of high, low and healthy blood pressure readings, going through which you can find your work out in order to your measurement.

Blood Pressure CategorySystolic- mm Hg (upper #)Diastolic- mm Hg (lower #)
Normalless than 120orless than 80
Pre-hypertension120  139or80  89
High Blood Pressure140  159or90  99
(Hypertension) Stage 1
High Blood Pressure160 or higheror100 or higher
(Hypertension) Stage 2
Hypertensive CrisisHigher than 180orHigher than 110
(Emergency care needed)


High Blood Pressure

Sometimes, the level of your blood pressure temporarily reaches up to high for a several factors and conditions, including: stress, smoking, being overweight or obese, lack of physical activity, too much alcohol consumption. Therefore, you need to take some steps to successfully control your high blood pressure (hypertension) by adopting a healthier lifestyle:

1. Healthy diet:
Whatever you diet plan is, can not easily be changed your eating habit, but adopting healthy 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 by up to 14 mmHg. This diet plan is also named as Dietary Approaching to Stop Hypertension (DASH).

If you are having problem, best tip to maintain healthy diet plan for is, keep a food diary with you. Even just for a week, write down what, how much and when you eat. This really would make you surprised on your eating habits.

2. Regular exercise:
It is very important to get some regular exercises, if you have slightly high blood pressure (prehypertension). Doing some physical activities even for 30 minutes atleast lower your blood pressure by 4 to 9 millimeters of mercury (mmHg).

Some best exercise for lowering blood pressure you can do is: jogging, cycling, walking, swimming or dancing. Hence regular exercise increases nitric oxide in body which brings your blood pressure down to safer levels. Once you stop exercising, your blood pressure can rise again.

3. Weight loss:
Carrying too much weight around your waist may increase the risk of your blood pressure level. Thus, weight loss is one of the most effective changes for controlling blood pressure.

Generally, men are at risk if their waist measurement is greater than 40 inches (102 centimeters), while women are at risk if their waist measurement is greater than 35 inches (89 centimeters). However, you can get rid of this weight loss concern, if you keep your exercise regularly.

4. Avoid sodium (salt):
Salt in your food must limit to less than 2,300 mg a day or less. Small reduction of salt in your diet reduces the level of your blood pressure by 2-8 mmHg. Consider below the following steps to decrease salt in your diet:
  • Read food labels.
  • Eat fewer processed foods.
  • Don't add salt.
  • Ease into it.
5. No smoking and drinking:
Too much limit of smoking and drinking leads to raise you blood pressure level which reduces the effectiveness of your medications for blood pressure.

6. Reduce stress:
Reacting to stress unconditionally, also lead to generate the level of blood pressure. If you are not able to find what's causing your stress, take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you find out the cause, try below some healthier ways to reduce your stress:
  1. Change your expectations.
  2. Think about problems (under your control)
  3. Make a plan to solve them
  4. Know your stress triggers.
  5. Make time to relax and to do activities you enjoy
  6. Practice gratitude
Blood Pressure Monitor: If you are living a blood pressure life then you must to have a blood pressure monitor at home, so that you easily can measure your blood pressure level and can get the proper medication accordingly. Find some blood pressure monitors and how to use it properly.

If your blood pressure is under control, you don't need to visit your doctor regularly but only every six to 12 months, depending on other conditions you might have. If your blood pressure isn't well-controlled, your doctor will likely want to see you more frequently then.

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