Millions of people, including young adults, are diagnosed with hypertension or high blood pressure. This means that your numbers are above standard measurements, which is 120mm/80Hg. Although hypertension is a common condition, you should not take things lightly. Having elevated blood pressure for a long time can lead to stroke, heart disease and even kidney damage. If you have this kind of condition, do not worry or panic. The good thing is that hypertension is very much manageable as long as you are willing to change your lifestyle. Besides seeking help, medical experts from sites like https://www.anytimedoctor.co.uk can help you manage your condition effectively. Here are some things that you can do to help normalize your blood pressure levels over time.
Maintain A Normal Weight
The type of food that you eat like fast food and junk food can cause significant weight gain. As your body mass index increases, the bigger the chances of developing hypertension as you grow older. What you can do on your end is to start thinking of ways to modify your diet. Start eating healthy foods like fresh fruits and vegetables, home-cooked meals and learn how to read the food labels when you go grocery shopping. As you shed some pounds, you will eventually notice that your blood pressure will start returning to its normal levels.
Find Time To Exercise
You can develop hypertension due to living a sedentary lifestyle. If you have a desk job or you sit around most of the time, you can develop hypertension a few years from now. Doctors recommend exercising for at least 30 minutes daily. You can start with walking your dog around your neighbourhood, or you can try jogging and biking as well. Other forms of cardiovascular exercise include aerobics, Pilates and Zumba. Make sure to talk to your physician before engaging in any exercise regimen.
Reduce Your Sodium Intake
Sodium or salt causes water retention and spike your blood pressure. Sodium intake should be limited to around 2300 mg a day for adults. However, lowering it down to 1000-1500 mg can significantly help improve your heart condition. Reduce sodium intake by eating less processed food, including canned goods. It would help if you can start preparing food using less or no salt at all. Replace salt with spices such as pepper, garlic, onions, chilli, basil, rosemary and thyme. These spices can provide rich flavours to your dishes without affecting your blood pressure.
Reduce Your Consumption Of Caffeine
Numerous studies prove that caffeine intake can increase blood pressure by five to ten points. If you are experiencing this kind of side effects after drinking a cup of coffee or tea, you might be sensitive to caffeine. It is an excellent idea to shift to decaffeinated coffee or reduce your intake. Also, make a point to discuss this issue with your doctor.
Lastly, take your prescribed medications religiously. Long term hypertension poses a high risk to your health. It is best to manage your condition to avoid complications in the future.
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