5 Lifestyle Modifications To Manage High Blood Pressure

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Medication is not the only option to control your high blood pressure. A little self-care and prevention can generate outstanding results!

High blood pressure, also known as hypertension is one of the most common health problems in the world. About one-third of the entire adult population has hypertension. It is called a “silent killer” because it shows no symptoms but it is the major cause of a heart attack or stroke. If you are suffering from persistent high blood pressure don’t delay to book an appointment with the best cardiologist in Karachi, Lahore or any other main cities of Pakistan. Marham.pk is where you can easily find and consult top specialists in all medical fields.

Usually patients would assume that medication is the only proper way to treat this condition, but in reality, there are many ways to lower your blood pressure that involves no use of medicines or drugs. Some of them are given below:

1. Proper Sleep:

Make sure that you get adequate sleep regularly. Studies have shown that your blood pressure decreases when you’re asleep. Sleep has many other health benefits as well. If you cannot fall asleep due to any reason consult with your family physician he may help you identify the underlying cause and resolve your sleep issues. Know more about why you cannot sleep?

2. Exercise:

Make a routine to exercise regularly for at least 30 minutes as it can lower your blood pressure by 4-9 millimeters of mercury (mm Hg). The best exercises for high blood pressure are brisk-walking, jogging, running, swimming, or dancing.

3. Lose Weight:

Obesity is a major cause of hypertension. Excess fat blocks the arteries hence, obstructing the normal blood flow in them and building pressure on the heart. If you are overweight, losing only 5-10 pounds will reduce hypertension by an average of 3.2-4.5 mmHg. Know why besides all your efforts you are unable to lose weight?

4. Eat More Potassium and Less Sodium:

Foods rich in potassium are effective in lowering the sodium content in the blood. Even a small reduction in the sodium in your diet can lower your blood pressure by 2-8 mmHg. Fresh vegetables and fruits are a far better choice than supplements. Ask your doctor for the most suitable potassium level for you.
processed foods

5. Avoid Processed Food:

Processed, canned, or pre-packaged foods have high levels of salts in them which are used as preservatives. Eating a lot of processed food can risk your heart by increasing your blood pressure.

There are simple methods that can be integrated into your routine to help you live a healthy and happy life. It’s a hoax that your body needs medicines and injections to fight for health. Your body itself is an ultimate defense. Good planning, effort, patience and strong self-control is all it really needs.

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Noorul Huda
She Attained a Masters in Zoology from the University of Punjab, She has been an active researcher and learner regarding today's health issues. One of her major interests lies in studying and discovering medical break-throughs and their application in the society. Also, she likes to share her interests via her writings to spread mass-awareness.

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