High blood pressure is easily one of the most common and dangerous conditions that we face today, as it has the potential to lead to more serious and complicated cardiac conditions in the future. But as most of us already know, high blood pressure can be tackled with lifestyle changes or medical treatment or both, depending on the condition.
Our lifestyle which includes an unhealthy diet and lack of exercise is the main reason why hypertension is son common today, even among the younger population. But what we should also know is that some simple measures can cut down your risk of developing hypertension. If you are looking to bring your blood pressure under control, here are 10 things you can do every day that should help you.
Bananas are rich in potassium which is an important mineral that helps control the fluid balance in your body and therefore keep your blood pressure under control.
Don’t be a workaholic
This doesn’t mean that you quit your job or become less enthusiastic about what you do. But you have to ensure that you don’t overdo anything, including your work. Recent studies suggest that regularly putting in more than 40 hours a week at work can increase your chances of developing hypertension by 14 percent. Try and plan your day so that you get some time to relax in the evening.
Cut down on salt
It is no secret that reducing your salt intake is an important step to control your blood pressure. Salt draws in fluid and therefore raises the volume and pressure of blood in the arteries. And when you cut down on salt, you also have to take care when you buy any eatables outside, especially processed foods contain less salt, to check the labels for the salt content.
Jogging has multiple benefits to your health, lowering your blood pressure being one of them. Jogging for an hour a week can increase your life expectancy by strengthening the heart, allowing it to pump more blood with less effort and thus decreasing the pressure on the arteries.
Watch the weight
Dropping a few kilos can have a significant impact on your blood pressure because excess weight can make your heart work harder to pump blood and the strain can lead to high blood pressure.
Beetroot can help
Drinking one cup of beetroot juice every day can cut down high blood pressure in patients by as much as seven percent. Vegetables like cabbage and spinach may also help to get your blood pressure under control.
Just one small pot of yoghurt everyday can reduce your chances of developing high blood pressure by 30 percent. The naturally occurring calcium can make the blood vessels more supple, enabling them to expand slightly and thus lower your blood pressure.
Cigarettes have never been friends to your heart or your overall health. The nicotine in cigarettes stimulates your body to produce adrenaline making your heart to beat faster and thus making it work harder adding more pressure on the arteries.
Cut down on caffeine
Caffeine consumption may also be linked to high blood pressure. Consuming 500 mg of caffeine everyday can increase your blood pressure by three points according to some studies.
Snoring can be a problem
Snoring is usually a sign of sleep apnea. Almost 505 of patients with sleep apnea re found to have a higher than normal blood pressure for their age and condition.
High Blood Pressure is a condition that can easily go undetected and cause serious complications, which is why it is important that you get yourself checked regularly.
At Asian Heart institute, we have a comprehensive Hypertension clinic to cater to any emergencies 24×7. You can call 126 126 our heart helpline in case of a cardiac emergency. You can also call +91 99201 55000 or visit www.asianheartinstitute.org to know about the health checkup programs at Asian Heart Institute or to consult with one of our doctors.