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High blood pressure is also called hypertension. Two factors contribute to high blood pressure: the quantity of blood your heart pumps and how narrow your arteries are. High blood pressure raises your risk of heart problems and strokes. Most people have no symptoms, so the best way to detect it is to get screened during a checkup at your doctor’s office at least every year. If you do have high blood pressure, there are some dietary and lifestyle changes that can help you lower your blood pressure

1. Reduce sodium in your diet
Foods high in sodium include table-salt, sauces, salad-dressings, bacon, pickles, snacks, fast-foods, canned-foods, etc.
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 millimeter of mercury.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams a day or less.

2. Reduce your stress
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.
If you can't eliminate all of your stressors, you can at least cope with them in a healthier way.

3. Exercise regularly

Regular physical activity at least 30 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury. It's important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.




4.Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 millimeters of mercury. This eating plan is known as the Dietary Approaches to Stop Hypertension.


5. Supplement your diet with nuts, seeds, and legumes. They are relatively high in fat, but they also have magnesium, potassium, fiber, and protein. Because of this, the DASH-Diet (Dietary-Approaches-to-Stop-Hypertension)
recommends eating only four or five servings per week. 1 serving is 1/3 of a cup of nuts.

6.Restrict your sugar consumption. Processed sugars add calories to your diet without providing you with the nutrients that will make you feel satisfied. Reduce your consumption of sweets to, at most, five per week. A serving is a tablespoon of sugar or jelly

7. Monitor your blood pressure at home and see your doctor regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications.



This video is for education and information purpose only and should not be considered as legal or medical advice

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