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6 ways to effectively manage hypertension



Lifestyle plays a major role in healing your high blood pressure. One can effectively control high blood pressure with a healthy lifestyle that you can even reduce the need for medication.
Here’s what you can do to thwart hypertension or high blood pressure:
Sleep For 7 Hours:  People who sleep five hours or less a night may be at higher risk of developing high blood pressure. Over time, lack of sleep could hurt your body’s ability to regulate stress hormones, leading to high blood pressure. It’s not just how much you sleep, but the quality of your nightly slumber that can affect your risk for high BP. Researchers say that people with less deep sleep are more likely to have sleep apnea and tend to sleep less on the whole.
Eat Less Salt: Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure. This can be a particular problem if you have high BP already. If you are overweight, a high intake of salt increases your risk of cardiovascular disease.
Exercise At Least 150 Minutes A Week: For adults, the Department of Health and Human Services suggests some exercise guidelines – at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of the two. Exercise is your drug-free treatment for hypertension. Regular physical activity makes your heart stronger.
Meditate 10 Minutes Daily: Stress is your body’s natural alarm system. It releases a hormone called adrenaline that causes your breathing to quicken, and heart rate and blood pressure to rise. According to a recent research, having a positive attitude towards life, keeping your mind free of stress, anxiety and following ways to de-stress and relax are extremely important for curbing blood pressure and warding off hypertension.
Eat More Fruits And Vegetables: Research proves that a diet rich in fruits and vegetables combined with low-fat dairy foods significantly lowers blood pressure, especially in patients with hypertension. Fruits and veggies are full of vitamins, minerals and fibre to keep your body in good condition.
Lose Weight: Obese individuals have an increase in fatty tissue that increases their vascular resistance and in turn increases the work the heart has to do. If you’re overweight, losing even 2-3 kg can lower your blood pressure. To lose weight, you need to eat fewer calories than you burn. But don’t go on a crash diet, do it slow and steady.
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