For a human body to function appropriately, the body parts, tissues, and organs must have a decent flow of blood. Every individual has blood pressure which is necessary to move blood through arteries and provide oxygen to each and every cell present in the body. Hypertension is elevated blood pressure. WHO defines high blood pressure as a condition in which systolic pressure exceeds 140 mm Hg and diastolic pressure exceeds 90 mm Hg.
The problem of high blood pressure, on average, is being faced by at least 1.13 billion people on a global level. Due to modern technicalities, adulteration in food, and unhealthy lifestyle, these numbers are constantly growing. It is high time that this widespread problem must be addressed and long-term solutions for the same are identified.
Being one of the common diseases/conditions in the present times, High Blood Pressure can also worsen the overall situation of an individual. To stay far from the worst effects of High Blood Pressure, it is advised to undertake some basic steps so that the condition could be normalized. These precautions not only help an individual to curb the problem of high blood sugar but also help in regulating blood pressure in the longer run. However, in the long run, it is advisable to change daily habits and lifestyles so that ideal blood pressure is maintained. Here are some of the reasons that cause this problem, as well as few regimes that must be followed to avoid the situation of high blood pressure:
- Unproportionate weight
One of the primary reasons why High BP is common these days is obesity. People with more weight are prone to face the problem of high blood pressure. To maintain an ideal weight, one must adhere to the universal BMI that defines the range of ideal body weight following the height. It is also found that the blood pressure level gets lowered when an obese person works towards losing weight.
- Avoid Sodium-rich food
People with high blood pressure conditions must strictly refrain from eating food items that are rich in sodium. However, it becomes a challenging task to avoid such food, but it must be consumed to a limited extent. One of the common items that have a high level of sodium is salt. People with high blood pressure must abstain from consuming excessive salt as it boosts the BP level.
- Prefer potassium-rich food
These include various fruits like different kinds of berries, melons, etc. Nuts are a great source of potassium and must be consumed by replacing sodium-enriched food.
- Stress and anger management
Stress plays an important role for the people facing such conditions. Personal stress can lead to many difficulties for a High BP person. Pledge to let go of matters on which you have no control and focus on the plans that are under your control. However, anger management is a lengthy process, but its result can be seen.
- Say no to alcohol and cigarette
The consumption of alcohol must be strictly limited as it worsens the situation of high blood pressure. It is a well-established fact that cigarette smoking triggers the blood pressure level, and minimizing its consumption can bring down the blood pressure level.
- Limit caffeine intake
While caffeine is beneficial for instant boosting the blood pressure level, it is considered a good measure for people who have low BP problems. But people with high blood pressure must avoid caffeine consumption as it will further shoot up the blood pressure.
- Regular exercising
Exercising not only regulates the blood pressure level but also helps in eliminating various other diseases like diabetes. Even a brisk walk regularly can help fetch results. Yoga is another great activity that has its range of benefits for people with high blood pressure.
- DASH Diet
It is one of the most common ways that is followed worldwide to curb the problem of high blood pressure. It stands for Dietary Approaches to Stop Hypertension. DASH Diet promotes the consumption of selected fruits, vegetables, low-fat dairy items and advice to eliminate products like carbonated beverages or soda, desserts, fried snacks. This specific diet has shown innumerable proven results across the world, and even medical experts recommend this diet in the first place.
- Regular Monitoring
It is advised to the people with blood pressure problems to keep a timely check on their blood pressure levels. Portable machines are widely available these days, which can quickly check the BP levels. When the blood pressure level gets out of range, it is advisable to consult a medical specialist.
High Blood Pressure, the situation which is widely known as Hypertension as well can be controlled by taking immediate steps and precautions. By performing these, the high blood pressure can be leveled down to normal and the situation of an individual could be bettered.