Healthy guide to defeat hypertension aka high BP

It is called a silent killer since it slowly gets worse without any serious symptoms.
Here’s what you can do to prevent hypertension or high blood pressure::

SLEEP 7 HOURS:
People who sleep five hours or less a night may be at higher risk of developing high blood pressure. Over time, lack of sleep could hurt your body’s ability to regulate stress hormones, leading to high blood pressure.

EAT LESS SALT:

Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure.Eating too much salt may mean that blood pressure medicines, such as diuretics, don’t work as well. Do not choose processed meats and fish high on salt.

EXERCISE AT LEAST 150 MIN A WEEK:

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. But to maintain a healthy BP, you need to keep exercising regularly. It takes about one to three months for exercise to have an impact on your blood pressure.

MEDITATE 10 MIN DAILY:

Stress is your body’s natural alarm system.According to a recent research, having a positive attitude towards life, keeping your mind free of stress, anxiety and following ways to de-stress and relax are extremely important for curbing blood pressure and warding off hypertension.

EAT MORE FRUITS AND VEGGIES:

Fruits and veggies are full of vitamins, minerals and fibre to keep your body in good condition. They contain potassium -especially starchy vegetables such as potatoes and sweet potatoes -and are low in sodium which helps to balance out the negative effects of salt. This directly lowers the blood pressure.

LOSE WEIGHT:
If you’re overweight, losing even 2-3 kg can lower your blood pressure. To lose weight, you need to eat fewer calories than you burn.

Source: Indiatimes