High blood pressure is a health condition that results from a high force of the blood that flows through your arteries. When too much blood flows through narrow veins, a person’s blood pressure can shoot up, and this can result in cardiovascular diseases or stroke.
Current records show that every year, around 140,000 deaths in the USA have been caused by stroke resulting from high blood pressure. Generally, people with high blood pressure are adults but there are children that may suffer from this condition.
Many people that have high blood pressure do not manifest clear symptoms. A few may have blood pressures that are exceptionally high but may not know it.
To avoid the serious effects of having high blood pressure or hypertension, a lifestyle change may be necessary. You can fight high blood pressure thru these 5 fitness tips.
1. Observe A Regular Exercise Regimen
Engaging in physical activity is one way of keeping normal blood pressure levels. When you exercise, your heart becomes stronger, allowing it to pump more blood with less effort. This reduces the force imposed on the arteries, which lowers blood pressure.
Engaging in aerobic exercises such as hiking, walking, swimming, jogging, and dancing is one way of achieving normal blood pressure without taking medications.
However, once you have started an exercise routine, you must do it regularly. Stopping abruptly in doing these activities can result in increased blood pressure levels.
2. Eat Healthy Foods
Eating lots of vegetables, fruits, whole grains, and dairy products with low-fat content is one good way of avoiding high blood pressure. Stay away from foods that have high cholesterol content and saturated fat.
To keep track of what you eat, make a journal of what you consume daily. Eat fruits and vegetables that are rich in potassium rather than taking supplements.
Read the label and the nutritional contents of the food item that you buy. This will help you avoid including food items that have high cholesterol and saturated fats.
3. Observe Moderation In Drinking Alcoholic Beverages
Consuming moderate amounts of alcoholic beverages must be always observed. Alcohol can help lower your blood pressure but when you drink too much, it can shoot up.
4. Avoid Stress
Stress is one of the main contributors to high blood pressure. Some people eat comfort foods, smoke or consume alcohol when they have problems or disappointments in life.
Instead, think about what causes your stress and find ways to get rid of those stressors. Find time to relax by doing the activities that you like and enjoy. Do not expect too much to avoid disappointments.
5. Visit Your Doctor Regularly
Monitoring your blood pressure is important. Remember that high blood pressure may not have clear symptoms. Having your blood pressure taken regularly shall make you aware of your health condition so that you can take the necessary precautions.
You can easily prevent suffering from the effects of high blood pressure such as stroke and cardiovascular diseases by living a healthy lifestyle.
