SIMPLE LIFESTYLE CHANGES TO KEEP HYPERTENSION IN CHECK

Hypertension is the condition when the force of blood pushing against your artery walls is consistently too high. This damages your arteries over time and can lead to serious complications. High blood pressure is manageable when it is approached with the right lifestyle changes. 

Here are the simple yet easy to follow tips to manage hypertension

 1.Maintain healthy body weight: 
● A little weight loss can bring a lot of health benefits. You might gain health benefits from losing as few as 10 pounds. Even a small weight loss can help manage or prevent hypertension 
● Being overweight puts an extra strain on your heart. This can increase the risk for: 
○ High blood pressure 
○ Damage to your blood vessels 
○ Serious health risks, such as heart attack and stroke

 DASH DIET (Dietary Approach to Stop Hypertension)is a healthy-eating pattern designed to help prevent or treat high blood pressure. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol. The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.It is also rich in the minerals potassium, calcium and magnesium. The diet limits foods that are high in sodium. It also limits saturated fat, such as in fatty meats and full-fat dairy products and added sugar. 

2.Limit Sodium Intake:
 The American Heart Association recommends no more than 2,300 milligrams of sodium a day. The ideal limit is 1,500 mg per day for most adults, especially for those with high blood pressure. Cutting out 1,000 milligrams a day can improve blood pressure and heart health. Cutting back on sodium can help lower your blood pressure. One way to do this is to skip the table salt. However, most sodium comes from packaged and processed foods. 
Eating these foods less often can: 
● Help reduce your sodium intake 
● Lower your blood pressure 
● Prevent the risk of developing hypertension 

3.Stay Physically Active: 
Exercise on a regular basis gives you more energy, and it's a great way to ease stress and feel better.  With regular physical activity, the heart becomes stronger, therefore, it takes less effort to pump which reduces pressure on the arteries and lowers blood pressure to healthier levels. 
● Gradually increase your physical activity beyond the American Heart Association’s recommendation of 150 minutes of moderate-intensity aerobic activity per week. 
● Make sure that you are breathing harder and making your heartbeat a little faster. That includes brisk walking, jogging, swimming, biking, lifting weight, or doing yard work. 

4.Manage Stress: 
Psychosocial stress is a major independent risk factor for hypertension, coronary artery disease, and cardiovascular mortality. 
● Therapies such as relaxation, meditation, or biofeedback may help patients to reduce the effects of stress by reducing physiologic arousal and restoring autonomic balance, thereby reducing blood pressure 
● Take breaks throughout the day to avoid prolonged periods of stress. 

5.Get Quality Sleep: 
● The American Heart Association recommends adults to get seven to nine hours of nightly sleep to promote optimal heart and brain health. The recommendation is based on research that found people who get less than six hours of sleep per night on average face a much higher risk for high blood pressure 
● It is also important to stick to regular sleep pattern as it is not just having the right amount of sleep as irregular sleeping pattern has shown to linked with higher odds of high blood pressure 

6.Monitor your Blood Pressure Regularly: 

● Regular monitoring of your blood pressure is crucial for early detection and management of hypertension. 
● By regular tracking of your readings, you can make decisions about your lifestyle modifications and take proactive steps to maintain optimal blood pressure levels. 

7.Stay Hydrated: 
Dehydration can cause the heart to work harder to pump blood throughout the body. Taking medications for high blood pressure may lead to dehydration. Make a point of drinking a minimum of eight and preferably 10 to 12 glasses of pure, filtered water every day.

 8.Take Prescribed Medications: 
Adhering to the medication that is prescribed is crucial for effectively managing hypertension along with the lifestyle modifications.It also helps to prevent the likelihood of serious health issues such as heart disease,stroke, and kidney failure. By following your prescribed medication schedule diligently, you enhance the effectiveness of your treatment plan and safeguard your overall health. 

Managing hypertension is a journey that requires consistency ,but the benefits are pretty worth the effort.Pair these habits with regular medical checkups and prescribed medications to keep your blood pressure under control. Adopt healthier lifestyle choices,regular monitoring of your blood pressure and staying informed about your condition,you can significantly reduce the risk and complications of hypertension.