Everybody knows that keeping our blood pressure in control is an important task to keep our body healthy, but how to do it is another challenge faced by most people.
Normal adult has a blood pressure of 120mm Hg when the heart beats (systolic pressure) and a blood pressure of 80mm Hg when the heart relaxes (diastolic pressure). Blood pressure is considered high when the systolic pressure is above 140mm Hg and the diastolic pressure is above 90mm Hg.
With an uncontrolled raised blood pressure, it can lead to heart attack, stroke, kidney failure, brain damage and other long term complications. More than 1 in 5 adults have raised blood pressure, and this condition causes around 50% of all death from stroke and heart diseases.
Having a healthy heart and blood circulation helps in blood pressure control. A few lifestyle changes can be done to maintain your blood pressure at a healthier range and reduce your risk of heart diseases:
- Keep an eye on your weight. Weight loss is one of the most effective lifestyle changes for controlling blood pressure.
- Get regular exercise, at least 150 minutes a week.
- Eat a healthy diet consists of whole grains, fruits, vegetables and low-fat dairy products.
- Eat fatty fish, which is a good source of Omega-3 fatty acids at least twice a week.
- Avoid processed foods as they are high in salt content, which is bad for your blood pressure.
- Drop the cigarette. Quit smoking can improve your overall health and reduce your risk of heart diseases.
- Stress management and relaxation.
- Visit your doctor regularly and get regular medical checkups.