High Blood Pressure A blog that helps you understand the basics of high blood pressure.

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LIFE STYLE  MODIFICATIONS .

Hypertension

Blood pressure often increases as weight increases

Diet and behavioural modifications to control hypertension
Stop smoking
Reduce:
Total and saturated fat
Red meat
Sugar, sugary drinks
Refined carbohydrates
Salt
Alcohol (except modest amounts of red wine)
Weight



Increase:
Fruits, vegetables, whole grains
Fish and poultry
Low-fat dairy products
Olives and olive oil
Garlic
Aerobic exercise

Risk factors


Age - Blood pressure tends to rise with age
Race/Ethnicity - High blood pressure is more common in African American adults
Weight - People who are overweight or have obesity are more likely to develop high blood pressure
Sex - Before age 55, men are more likely than women to develop high blood pressure. After age 55, women are more likely than men to develop it.
Lifestyle - Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium (salt) or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
Family history - A family history of high blood pressure raises the risk of developing high blood pressur


Eating a healthy diet. To help manage your blood pressure, you should limit the amount of sodium (salt) that you eat and increase the amount of potassium in your diet

Not smoking. Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, talk to your health care provider for help in finding the best way for you to quit.


Managing stress. Learning how to relax and manage stress can improve your emotional and physical health and lower high blood pressure. Stress management techniques include exercising, listening to music, focusing on something calm or peaceful, and meditating.
Stress is the worst thing for your heart
 Meditation, yoga, deep breathing are all good activities to indulge in towards reducing high blood pressure.

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