To make matters worse, many of the medications that are typically prescribed for this condition can have side effects that are unpleasant or that affect the individual’s quality of life.
Study shows 19 percent of young adults have high blood pressure. With more than 65 million Americans suffering from the effects of high blood pressure (HBP), it is critical to understand the basics in order to be able to better control the disease. This is even more urgent, since recent research shows that young adults have HBP in increasing numbers.
So what leads to Hypertension?
Being overweight or obese
Lack of physical activity
Too much salt in the diet
Too much alcohol consumption (more than 1 to 2 drinks per day)
Family history of high blood pressure
Chronic kidney disease
Adrenal and thyroid disorders
To start turning things around and to take to control high blood pressure, take these 7 steps:
*Check your diet.
*Watch the salt. Most experts recommend cutting back on salt.
*Check the Nutrition Facts food label.
*Move more. Get at least 30 minutes of moderate activity every day, most days of the week.
*Get to a healthy weight. Physical activity and healthy eating can help you shed extra weight.
*Curb stress. Change your stressful situations, or at least how you deal with them.
*Keep up with your blood pressure.
One of the steps recommended to lower your high blood pressure is to start using the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. The diet is simple:
– Eat more fruits, vegetables, and low-fat dairy foods
– Cut back on foods that are high in saturated fat, cholesterol, and trans fats
– Eat more whole-grain foods, fish, poultry, and nuts
– Limit sodium, sweets, sugary drinks, and red meats
– In research studies, people who were on the DASH diet lowered their blood pressure within 2 weeks.
Physical activity reduces blood pressure, especially if you have been inactive until now. It also helps you manage your weight. But being active will lower your blood pressure even if you don’t lose weight. Regular aerobic exercise can help lower high blood pressure. Aerobic exercise includes activities that raise your heart rate, such as walking, bicycling, dancing, swimming, and jogging. People who don’t exercise are more likely to develop high blood pressure than people who do exercise. Doing moderate exercise at least 2½ hours a week can help lower blood pressure and has been proved to reduce the risk of heart disease. Regular exercise also lowers your risk for diabetes. This is important, because having diabetes increases your risk of complications from high blood pressure.
In our hectic schedules, where every individual is juggling and torn between various roles and responsibilities, one has no time to worry about health until a calamity comes calling. It is however, our personal gain if we keep a regular tab on our lifestyle. Keeping in mind about the global evolution towards technology, we bring to you an e-health portal to monitor and keep yourself away from any forthcoming perils. Know more about leading a hypertension-free life on Watifhealth.com.