Blood pressure is also called the silent killer which increases the risk of heart disease or stroke to a serious extent but it is not a matter of concern as you can lower high blood pressure by adopting or changing some habits in your lifestyle.
You may have high blood pressure but you don’t even know it?
In fact, there are no known symptoms of high blood pressure and it is only discovered when your health begins to suffer.
B.P of 120/80 or less is normal but if it is 140/90 or higher you need treatment and since everyone can suffer from it, certain people are at higher risk.
However, in November last year, the American Heart Association and the American College of Cardiology issued new guidelines on B.P readings, saying that if a person’s B.P is higher than 129/79, it will be considered high B.P.
That is, if the B.P is higher than this number but less than 140/90, it will still be considered the first stage of B.P, which also requires lifestyle changes such as more exercise and changes in diet.
At what age should I start having my B.P checked?
According to medical experts, It can occur at any age and if you have not had your B.P checked for a long time, do so.
The idea that you are young and safe from it can be dangerous.
In fact, the number of young patients with it has increased in the current era and it should be a habit to get it checked at least once a year from the age of 18.
Here are five silent symptoms that can increase the risk of high B.P in people.
You are middle-aged or old
According to medical experts, B.P can rise at any age, but the risk begins to rise rapidly after 40 years. You can’t turn back the clock, but you can make your B.P check-up normal. A B.P monitor at home is now common and should be kept, especially if you turn to doctors. Most patients are unaware of this and do not have to go to the doctors and if they do not do so, the risk of various diseases like heart disease or back pains etc. increases.
If you spend most of the day sitting, smoking and eating a high-salt diet, you have a much higher risk of this disease. In fact, the above three lifestyles put you at serious risk of high B.P. To avoid this, try 150 minutes of moderate physical activity each week. Even if your job is to sit still, take a brisk walk after a while. Cut down on salt in your diet and try to avoid smoking.
If you are obese, this is the biggest risk factor of this disease. Especially if you have a rash, it is almost certain. But the good news is that even if you lose just five pounds [5 kg], it lowers your B.P.
Family history of blood pressure
If you have ever had this in your family, it could put you at risk. Medical experts say that if the family has or has had it, it is important that you start preparing for it in advance and get your check-up done so that it does not become a more serious problem.
Suffering from various diseases
If you have been diagnosed with certain diseases such as diabetes, kidney disease, high cholesterol or thyroid disease, your risk of this disease is doubled. Medications given to treat these diseases can also cause it.
The diet is also special for people suffering from this disease, especially salt is avoided, but there is no shortage of food that also maintains the taste in the mouth and also keeps B.P at a naturally balanced level.
15 foods that help in lowering high blood pressure
The diet is also special for people suffering from this disease, especially salt is avoided, but there is no shortage of food that also maintains the taste in the mouth and also keeps the blood pressure at a naturally balanced level.
Eating a diet rich in vegetables and fruits is a good idea to lower high blood pressure. According to various research reports, the use of fruits, vegetables, commodities, and healthy fats such as nuts and olive oil, etc. is beneficial for heart health, due to which the ingredients in these foods reduce the possibility of inflammation in the body. Yes, and the blood vessels are clean and strong.
Cinnamon has the potential to play a miraculous role in normalizing blood pressure while lowering cholesterol levels. This spice can be added to food as well as sweet dishes and beverages, but adding it to every meal is very beneficial for your health. So, adding Cinnamon in your foods helps in lowering high blood pressure naturally.
Various medical research reports have shown that the habit of eating tomatoes can also help in lowering high blood pressure naturally, due to the fatty acids and other ingredients in it.
Potatoes are high in potassium and we have already shown that this mineral helps in lowering blood pressure. In addition, potatoes are low in salt, fat-free and high in fiber. Which makes it ideal for eating at any time, especially if they are boiled or cooked.
Increasing blood cholesterol levels also causes high blood pressure, so using olive oil instead of vegetable oil helps lower cholesterol levels by 6 to 10 percent, which also lowers the risk of blood pressure. ۔
Green leafy vegetables help in lowering high blood pressure
Green leafy vegetables such as spinach are rich in iron and potassium, as mentioned above, potassium is an ingredient that is extremely beneficial in lowering blood pressure levels, eating a small amount of spinach throughout the week is this silent killer. Can protect against disease. This is the best food that helps in lowering high blood pressure naturally.
Needless to say, the benefits of almonds, rich in protein, fiber, and magnesium, are also helpful in preventing high blood pressure. Magnesium deficiency in the diet causes high blood pressure, the habit of eating a small number of almonds daily can help maintain B.P at a healthy level.
One study found that eating yogurt with fruits and vegetables helped lower blood pressure, according to a study by the American Heart Association, which found that women who ate yogurt 5 or more times a week Yes, they have a much lower risk of high B.P than women who do not like to eat yogurt. So eat yogurt daily and enjoy a healthy life.
All berries are rich in heart-healthy compounds flavonoids and are also rich in antioxidants that can help in lowering blood pressure. According to a study published in the Journal of the Academy of Nutrition and Dietetics, daily consumption of strawberries, or any type of berry is beneficial.
Barley porridge is rich in magnesium and according to a medical study, the use of barley porridge can significantly reduce the blood pressure of people suffering from high B.P. The fiber found in oatmeal is important for heart health. It can also be used with various fruits to enhance the taste in the mouth. So, they also help you in lowering high blood pressure naturally.
Excessive consumption of nuts lowers blood pressure levels. According to various medical research reports, the ingredients in pistachios are the best in lowering blood pressure. Pistachios contain magnesium, potassium, and fiber which all play a role in improving blood pressure. Eating a small number of pistachios daily also contains powerful antioxidants in the body.
Fish is an excellent source of protein and vitamin D, both of which help lower B.P, as well as healthy omega-3 fatty acids that help lower blood cholesterol levels. Is a beneficial factor for
Orange is rich in potassium and as mentioned, potassium is an important ingredient in controlling B.P. Similarly, a variety of flavonoids found in this sour fruit reduces the risk of arterial problems and improves arterial function. So, eating oranges is a great way which helps in lowering high blood pressure naturally.
Pulses, lentils, black lentils, etc. are rich in fiber and potassium which are ingredients that help in improving blood pressure. An investigation shows lentils are the best food to get rid of high blood pressure.
Beetroot is a vegetable rich in magnesium and potassium which are the best ingredients to fight high blood pressure. They also have high levels of dietary nitrate, which helps control blood pressure. During digestion, this component is converted to nitric oxide and when absorbed, it has a positive effect in lowering high blood pressure.
Lifestyle changes to lower high blood pressure.
It has been proven that as B.P rises with weight gain, maintaining a healthy body is the best way to protect yourself. By losing weight, you can lower your blood pressure and avoid the harmful effects of heart disease.
Read also: How to lose weight at home naturally
Physical activity helps lower high blood pressure.. Exercising for at least 30 minutes to an hour a week lowers blood pressure levels, and even just walking is good for heart health.
Low caffeine consumption
Even if you do not suffer from high B.P, it would be better to avoid excessive use of caffeine, as this factor increases the heart rate and blood pressure. It is not yet clear why caffeine raises blood pressure, but it does, so consuming more than 4 cups of coffee a day is enough to make a patient with this disease.
Too much stress causes the blood to boil, at least for a while. According to the American Heart Association, stress increases heart rate and constricts blood vessels, which raises it for some time. Maintaining stress and mental health is very important for overall health, the best way to get rid of all the stress and confusion for a while. Entertaining yourself by some deeds will help you to lower high blood pressure.
The nicotine in cigarettes raises it, so people who smoke excessively throughout the day always have high blood pressure, which is the best way to prevent heart disease and stroke.
Avoiding smoking will help you to lower high blood pressure.