You can Reduce Hypertension (High Blood Pressure) By Following These Few Steps.

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Blood Pressure is known as the silent killer . A rise or fall in blood pressure always causes serious complications if remains untreated And as per WHO survey  according to the first-ever report released by WHO on the global impact of hypertension. It estimates that 31 per cent of the country’s population  are living with the condition currently .

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Normal range of blood pressure is 120/80 but if you have higher reading than that then it is known as High Blood Pressure. But if you exceed  higher limit 140/90 then it is considered as Hypertention. Considering high blood pressure (140/90 mmHg or higher) leads to stroke, heart attack, heart failure, kidney damage and many other health problems and is preventable. And as per survey its found that around 30% of the population is living with high blood pressure. And only 15% of it get successful  treatment to have it under control.  Many of remining is even not aware about blood pressure. 

Here are 10 lifestyle changes that can lower blood pressure and keep it under control

1. Lose extra pounds and Reduce waist size

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or have obesity, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.

Also, the size of the waistline is important..

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).

• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

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2. Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg.

4. Reduce salt (sodium) in your diet

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.

5. Limit alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg.

6. Quit smoking

Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.

7. Get a good night's sleep

Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness

8. Reduce stress

Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.

9. Monitor your blood pressure at home and get regular checkups

Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.

Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started

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10. Get support

Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.

By following these tips you can convert hypertension in elevated blood pressure.  These are precautions and tips but for proper treatment you need to consult your doctor. And take proper treatment. 

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