Mon. Oct 18th, 2021
7 Steps To Control Blood Pressure

7 Steps To Control Blood Pressure

Blood pressure Is a force by which blood pumps from the heart to arteries. A normal blood pressure reading is 120/80mmHg.


When blood pressure is high it damages the blood arteries because blood flows in the arteries with more pressure. This increased pressure damages the arteries and blood vessels. Due to this reason hypertension is also known as a silent killer. Hypertension doesn’t cause any symptoms, which is why many people are unaware of their disease.

7 Steps To Control Blood Pressure

7 Steps To Control Blood Pressure
7 Steps To Control Blood Pressure


In this blog, I will tell you about some easy and very important home remedies that will help you to control your blood pressure and you can live a healthy life.



7 Best Actions to Control Hypertension:


There are the 7 best actions that can reduce hypertension. These are the following:


  • Do some exercise


  • Minimum intake of salt


  • Follow the DASH diet


  • Loss of your excess weight


  • Avoid nicotine addiction


  • Avoid the use of alcohol


  • Reduce your stress conditions


Do Some Exercise:


Exercise is the most important remedy to control your high blood pressure. Daily 30 to 50 minutes of exercise is the best for your health.


Physical activities give you many advantages. It also helps you to improve your mood, strength, and balance.


Daily exercise and other activities like swimming, walking, hiking, and jogging help you to control your hypertension as well as they help you to decrease the risk of diabetes and risk of many heart diseases.


Lose Your Excess Weight:


Obesity or excess weight is a major cause of hypertension. Being overweight means more fat deposition in the body and blood vessels.


The deposition of fats in the blood vessels causes the narrowing of blood vessels. When blood passes through the narrow arteries then its pressure increases and causes hypertension.


The extra fat around your waist means you are obese. This fat is called visceral fat that surrounds the various organs in the body. These fats also cause very serious health issues.


Less Intake of Sodium Salt:


If you are a hypertensive patient then you should stay away from sodium salt and salty foods because intake of sodium increases your blood pressure.


A high intake of sodium retains the body fluids that result in high blood pressure. Use less salt in your food to stay healthy. Use other herbs and spices to add flavour to the food. This will help you to maintain your blood pressure.


Follow the DASH Diet:


DASH diet is a healthy diet that consists of fruits, vegetables, whole grains, and other useful products that are necessary for your body and helps to control your blood pressure.


The DASH diet helps in:


  1. Eliminates processed foods and fatty foods


  1. Cut back on sweetened beverages and desserts.


  1. Fruits, vegetables, and whole grains


  1. Low-fat dairy products, meat, fish, and nuts


Avoid Nicotine Addiction:


Nicotine is a drug that is usually found in tobacco. Nicotine addiction and smoking lead to hypertension.


Nicotine and the use of cigarettes narrow your blood vessels and make your heart beat faster. This condition leads to hypertension.


The use of nicotine increases the risk of other heart diseases and heart attacks. Avoid nicotine addiction if you want to stay healthy.


Avoid Alcohol:


The use of alcohol is also very dangerous for your health. Drinking alcohol in excessive amounts leads to very serious health issues. It affects your whole body including hypertension.


Alcohol increases your blood pressure. If it is used in very excess amounts then it reduces the effect of hypertensive medication. It is dangerous for your other body organs and damages your whole body.


Avoid Stress:


Stress is also the main reason for high blood pressure. When your body is in a stress condition it produces hormones that increase your blood pressure. These hormones cause your heartbeat to be faster and your blood vessels to become narrow.


When blood passes through the narrow vessels it increases the pressure of blood in your arteries. Sometimes this condition is dangerous. If you live under stress for a long time then it may lead to brain stroke and nervous breakdown.


So avoid your stress conditions. Stay happy and healthy. Spend your time doing healthy activities that help you to control your stress and make you happy.


Final Words:


Hypertension is a serious issue that increases day by day. If it is left untreated then it leads to serious health issues. It can damage your brain, heart, and also cause kidney failure. Try to control your high blood pressure. Do physical and healthy activities that help you to reduce your hypertension. Control in hypertension leads to a happy life.


Subhangee Guha

Break the Newz.

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