How to prevent and control high blood pressure

As blood flows through the arteries, the amount of force by which it exerts on the walls of the arteries is known as blood pressure. When this pressure becomes excess, it can result in serious health problems.

If not treated, high blood pressure can lead to severe health conditions such as; heart failure, kidney disease and stroke.

In this article we will be looking at how to prevent and control this sickness.

Firstly, let's take a look at some of the causes of high blood pressure. High blood pressure can be influenced by the following;

· Overweight

· Physical inactivity

· Family history

· Age

· Poor diet

· Alcohol intake

· Smoking

· Mental stress

· High cholesterol

· Pregnancy, etc.

Best ways to prevent high blood pressure

Eating healthy diets

The amount of salt should be decreased while potassium should be increased in your meal. Foods that are high in potassium are; vegetables, potatoes, banana, apricot, orange, milk, yoghurt, beans, nuts and seeds, etc. Also, reduce the quantity of fat in your meal, take more of vegetables and whole grains. 

Regular exercises

If it's possible, exercises should be done daily especially in the mornings. Exercise enables you maintain the perfect body weight, it also lowers your blood pressure.

Limit alcohol intake

Too much of alcohol can increase your blood pressure, so intake should be limited.

Do not smoke

Smoking cigarettes can increase your blood pressure and also affect your heart. 

Manage stress

Stress can affect the overall health of your body. Learning how to manage stress will improve your physical health and reduce high blood pressure. Effective ways to manage stress are; listening to music, meditating, exercising and resting.

Also, Stress can cause you to engage in excessive drinking of alcohol and eating unhealthy food.

Eat Dark chocolate

Cocoa powder and dark chocolate are rich in flavanoid; a plant compound that influences the dilation of blood vessels.

This causes the relaxation of blood vessels and helps to lower blood pressure.

Maintain an ideal body weight 

Obesity can result in high blood pressure.

Reduce intake of added sugar and refined carb

Researches carried out in recent times have proven that added sugar and refined carb can influence high blood pressure. Therefore, it's intake should be reduced.

Increase berries intake

Berries contain natural plant compounds and polyphenols that are good for the heart.

Eat calcium-rich foods

It has been observed that people suffering from high blood pressure have low calcium intake. 

Learn to meditate frequently

Deep breathing and meditation activates the parasymphathetic nervous system. This act relaxes the body, slows down heart rate and lowers blood pressure.

Intake of natural supplements

There are some natural supplements that can help lower blood pressure. Some of these supplements are:

1. Fish oil

2. Hibiscus

3. Berberine

4. Aged garlic extract

Eat magnesium-rich foods

Magnesium is a mineral which helps the blood vessels in the body to relax. Eat chicken, meats, legumes, vegetables, diary products and whole grains.

If you have already been diagnosed with high blood pressure, then, it is possible to control it.

Best ways to control high blood pressure

Losing excessive weight

As written earlier, obesity can result in high blood pressure. As your body weight increases, your blood pressure increases. If you have been diagnosed with this sickness, it is best to cut off the excessive weight. Regular exercises and a good eating order can help you achieve this.

· Eat healthy diets.

· Regularly indulge in physical body exercise.

· Visit your doctor regularly and take your prescribed drugs.

· Monitor your blood pressure at home. 

Do this with the permission of your doctor. There are equipments uniquely designed and approved for this.

· Seek support 

Support from your friends and family members will help you keep up with medical appointments, and plans to maintain a healthy lifestyle. For instance, your friend or relative can remind you when it's time to take your drugs, prevent you from eating unhealthy diets and drive you to the clinic regularly for check up.

In conclusion, preventing high blood pressure is very necessary because this illness can result in heart failure, kidney disease, stroke and even death.