Are you suffering from high blood pressure or at high risk for it? Developing healthy habits can help in preventing high blood pressure. Yes, you heard me right! Most people are not aware that lifestyle choices have a significant impact on blood pressure. When you suffer from high blood pressure, the elevated pressure on the walls of the blood vessels exposes them to damage.
Furthermore, the vessels become stiff and have a deposit plaque that blocks them and causes stroke, heart attack, and many other diseases. And that is not all. The high blood pressure can destroy small blood vessels in organs like the kidney, eye among others. It is also a risk factor for several life-threatening illnesses like diabetes, cognitive conditions and heart disease.
These conditions that are linked to high blood pressure are not appealing. However, lifestyle choices will maintain your blood pressure at healthy levels and stay away from the complications related to it as mentioned above. Stick to the following healthy habits if you wish to prevent high blood pressure.
If you exercise every day for thirty minutes, then you will have a healthy heart and blood vessels. If you don’t have sufficient time, then you can decide to have multiple workout sessions each of ten minutes. You will still get the benefits that you will achieve when exercising for extended periods. So if you don’t like the idea of working out for thirty minutes, you could try a ten-minute session in the morning, at lunch and in the evening to hit your target. If it has been long since you have been active, then you can consult with your doctor before beginning a new exercise routine.
Stick to a healthy diet
Try to eat fresh foods that are almost in their natural state. For instance, you can decide to eat lean steak instead of salami. Also include whole foods such as vegetables, fresh fruit, lean proteins, beans and less prepared foods as they are high in cholesterol, sodium as well as trans fats. Furthermore, also choose to eat less sugary foods, and don’t forget to add beverages to this category.
Maintain a healthy weight
Obesity is a significant problem around the world. Most people are not aware that it is linked to some dangerous diseases like high blood pressure. With extra fat in your body, you will experience more stress. So shedding off a few pounds is a great idea. It can have a meaningful influence on your blood pressure levels.
Get sufficient sleep
Having sufficient rest is another secret of combating high blood pressure. If you don’t get enough sleep, then your body won’t be able to regulate stress hormones like cortisol which promotes weight gain and high blood pressure in the end. You should make sure that you sleep for about seven to nine hours every day. If you have difficulty sleeping or staying asleep, you should speak to your doctor.
Taking action and sticking to the habits as mentioned in this post will without any doubt help you a lot in preventing high blood pressure.