High blood pressure is one of the common conditions affecting many people worldwide. This condition occurs when the pressure in the blood vessels is extremely high. While the blood pressure may fluctuate depending on your daily activities, consistent blood pressure above the normal range would mean hypertension.
The onset of this condition can increase the risk of other health complications, such as heart disease, which can threaten your survival. The good thing is that certain lifestyle changes can help you keep your blood pressure at normal ranges. Below are modifications that the specialists from Cary Generations Family Practice recommend to prevent high blood pressure.
Table of Contents
Maintain the Healthy Weight
Overweight individuals are more susceptible to hypertension. Notably, the extra fats in the body heighten vascular resistance, making the heart work harder to pump blood. Consequently, you will experience high blood pressure, which can damage the blood vessels. Therefore, you should replace highly processed meals with nutritious meals like veggies to ensure your body weight is healthy.
Be Watchful of the Salt Intake
The amount of salt you put in your meals says a lot about maintaining blood pressure. Over time, the high intake of salts can provoke water retention in your body. Consequently, the high water flow within your arteries will heighten your blood pressure. It would help if you were cautious about the salt you put in your foods.
You cannot stress the importance of physical activities enough when preventing hypertension. Cardiovascular exercises such as swimming help to strengthen the heart muscles making it possible to pump a large amount of blood with less effort. Consequently, the force within the blood vessels reduces, keeping the blood pressure at normal ranges.
Limit the Alcohol Consumption
You may not know the harm you cause to your health when consuming alcohol until something amiss happens. Notably, excessive alcohol intake stimulates the release of the hormone renin, which narrows the blood vessels. The heart will therefore work harder, increasing the blood pressure. Fortunately, you can evade that risk by taking the necessary steps to stop alcohol consumption. Seek rehabilitation services if it is problematic for you to kick this harmful habit.
Get the Quality Sleep
When you are at rest, your body operates optimally. For example, a night of quality sleep helps keep the blood vessels and heart healthy. In addition, you ease the stressful thoughts through sleep which could have heightened the blood pressure. Aim for at least seven to eight hours each night for optimal relaxation for your body. Try to improve your sleep hygiene by turning off electronic devices if you find it difficult to sleep.
When maintaining your overall health, you should also pay attention to your blood pressure levels. For example, you should eat a healthy diet to keep your weight healthy. Regular physical exercises are also crucial in strengthening the heart muscles, thus reducing the chances of high blood pressure.
However, if, despite your lifestyle modification, you experience symptoms like headaches and persistent nose bleeding, you should never ignore them. Seek the relevant medical intervention since you could suffer from high blood pressure.