According to the World Health Organization, high blood pressure affects 40% of the human population. In many cases, the condition is caused by an underlying health condition. These include kidney disease, diabetes, kidney infections, and hormone problems. Some medications also increase blood pressure.
There are also a few factors that can increase your chances of suffering from this problem. For example, older people are more likely to experience increased blood pressure. Other risk factors include a family history of blood pressure, excessive intake of salt, being overweight, and smoking.
It is important to understand that this condition often presents no obvious symptoms. Still, it is a significant risk factor for heart disease and strokes. This means you need to work on lowering your blood pressure until it gets back within the normal range.
But how exactly can you lower your blood pressure? Here are some of the best ways to restore your health:
- Exercise More
There is a direct relationship between blood pressure and exercise. People who are obese or unfit will usually have weaker hearts, and this means the heart needs to use more effort to pump blood. Working out will reduce the force on your arteries, thus lowering your blood pressure.
If you are already overweight or obese, you don’t need to worry about working hard. Start with walks as you get used to the routines. You should try to follow the NHS recommendations on exercise, but you don’t need to spend hours in the gym in order to enjoy the benefits of working out. In reality, any physical activity carried out on a daily basis will count as exercise. This includes household chores, climbing stairs, and cycling.
- Reduce Your Carbohydrate Intake
As mentioned earlier, being overweight can lead to an increase in blood pressure. By reducing your carbohydrate intake, you will be able to take control of your body weight. It is important to note that a low-carb diet is more effective in lowering body weight than a low-fat diet. This is because a low-fat diet can send the body to survival mode, where it stores the maximum fat possible until the intake gets back to normal. A low carb diet will simply force the body to burn up its supply of fat since it is the next available source of energy.
You will also appreciate the fact that hunger pangs are reduced when you take meals that are high in protein and fat, and low on carbohydrates. The effect is that you will be less prone to overeating, meaning you will lower your weight. You should also add some fiber to your meals, as this will help you stay full for longer.
- Stop Smoking
Smoking is an overall bad habit, particularly when it comes to your health. The habit increases your blood pressure over time and will raise your heart rate. This is mainly because tobacco narrows the arteries and damages the walls of the blood vessels, as well as causing inflammation.
It is important to note that second-hand smoking has the same adverse effects on your blood pressure. You should, therefore, take any possible steps to reduce your consumption of second-hand smoke.
Having high blood pressure is very dangerous. The condition can lead to the development of many deadly diseases and should be handled as early as possible, with medication if necessary. You can start by increasing your physical activity through simple methods. For example, you can start taking the stairs and park your car further away from your office. Also, try to adjust your diet to make it healthier. This can be done by reducing the amount of carbohydrates you consume, and you should also add some fiber to your meals. This way, you will not feel hungry as fast and will end up eating less.