High Blood Pressure Diet
7 Best High Blood Pressure Diet
High blood pressure is also called hypertension. High blood pressure causes the blood to press against the arteries, causing damage to the blood vessels.
High blood pressure is a common disease because, according to the World Health Organization, the number of people affected worldwide is one billion and twenty-eight million. According to DW News, nine out of every twenty people in Pakistan suffer from high blood pressure.
According to medical experts, this disease also proves to be a silent killer in many people, as its symptoms do not appear for a long time. In addition, hypertension increases the risk of strokes, heart diseases, and kidney problems.
Generally, normal blood pressure should be 80 to 120 mm Hg; however, high blood pressure occurs when the blood pressure rises above the average level.
A lot of precautions must be taken when developing hypertension, as lack of care increases the risk of further medical problems.
Symptoms of high blood pressure
- Severe headache
- Bleeding from the nose
- Confusion
- Fatigue
- Eye problems
- Chest pain
- Breathing difficulties
- Irregular heartbeat
- Blood in urine
- Drowsiness
Causes of high blood pressure
- Some people may suffer from this disease due to genetic problems; genetic problems are passed from parents to children.
- The risk of hypertension increases in people over the age of sixty-five.
- People of a certain race may also be at higher risk of this disease.
- The causes of this disease include obesity.
- Consuming alcohol more than once or twice a day can also increase the risk of this disease.
- Lack of physical activity can also lead to high blood pressure.
- Metabolic syndrome and diabetes also increase the risk of this disease.
- Consuming more than one and a half grams of sodium daily can also cause hypertension.
High Blood Pressure Diet
7 Best High Blood Pressure Diet
Balanced foods
A balanced diet plays a important role in keeping blood pressure regular. Foods rich in fiber, potassium, and magnesium may help reduce hypertension.
Adding fruits, vegetables, and low-cholesterol foods to your diet can reduce high blood pressure levels by up to 11 mmHg. A healthy diet plan is considered very important to keep blood pressure regular.
Reduce salt intake
Reducing the limit of salt in the daily diet is essential to keep the blood pressure level balanced. Begins to grow rapidly.
According to American Heart Association, no more than 1,500 to 2,300 milligrams of salt should be consumed daily. Avoid adding more salt to cooked food to reduce the amount of salt in food. Instead of salt, various spices and herbs can be used to enhance food taste. Also, avoid junk food as it is high in salt.
Avoiding smoking
Blood pressure increases for some time after smoking, and if you smoke heavily, blood pressure can remain high for a longer period. People who smoke daily have an increased risk of heart attack and stroke.
In addition, cigarette smoke also increases the risk of high blood pressure and heart disease, so people addicted to smoking should stay away from them. Quitting smoking not only keeps blood pressure normal but also reduces the risk of many other diseases.
Body weight loss
Excess body fat or weight gain increases the risk of high blood pressure. In addition, obese people may have irregular breathing during sleep. The most effective ways to control hypertension is to lose weight; if you also suffer from high blood pressure, you need to get rid of it immediately.
Exercise regularly
Hypertensive patients need to allocate at least thirty minutes of exercise throughout the day and at least one hundred and fifty minute per week.
Exercising regularly daily can reduce high blood pressure by five to eight millimeters of mercury. Exercising regularly is very important, as lack of exercise can lead to high blood pressure.
Swimming, jogging, dancing, and cycling can be very beneficial exercises for high blood pressure patients.
Avoiding the use of alcohol
Alcohol consumption not only increases blood pressure but also increases the risk of many other medical problems. Alcohol consumption should be avoided.
Decreased stress
Stress also be increases the risk of high blood pressure, so taking some time out of your busy schedule is essential to reduce stress.
Try to know the elements due to which you face stress. Try to get rid of the following aspects. To eliminate these elements, you can do various exercises, including yoga.
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