BLOOD PRESSURE AND HOW TO LOWER BP

 BLOOD PRESSURE:

Blood pressure is lateral pressure on Artery due to pumping of blood by heart into artery

Blood pressure are of two type:

1.Systolic BP (SBP) 

2.Diastolic BP(DBP) 

SBP means Force of contraction of heart while Diastolic BP means peripheral resistance exerted by systemic vessels

BP is measured by sphygmomanometer

BP is measured in millimetre of mercury (mmHg) 

NORMAL BP -120/80 mm Hg

Here 120 mm Hg is SBP and 80 mm Hg is DBP

Hypertension:

Rise in Blood pressure is called as Hypertension

Hypertension forms basis for various heart diseases

Uncontrolled Hypertension eventually leads to myocardial infarction (Heart attack) and eventually death

CRITERIA FOR HYPERTENSION:

Classification of blood pressure according to Joint national committee (JNC) America

                                         SBP              DBP

Normal bp                      <120             <80

 Pre-Hypertension        120-130      80-89    

Hypertension              >140          >90

Grade I Hypertension   140-159     90-99

Grade II Hypertension     >160         >100

                     

LIFESTYLE MODIFICATIONS TO REDUCE BLOOD PRESSURE:

In this Blog we will mostly look on non medicinal approach to lower BP about Medicines used in BP is Discussed in another blog

1.DECREASE YOUR WEIGHT

Increase in BP occurs with increase in weight .Usually lower your weight around your waistline as much weight around waist increases the risk of BP weight loss is one of the most important lifestyle modifications to control your BP

2.DO EXCERCISE

Exercise reduces peripheral resistance so decrease DBP 

Regular exercises, physical activity decrease risk of hypertension

Doing exercise like Walking, Jogging, swimming, Cycling, Dancing  this exercise helps to keep your BP in control

3.REDUCE SALT INTAKE

Salt contains Sodium (Na+) This increase in sodium increases workload on heart thus causes rise in Blood pressure. Eat less processed food as natural food has less sodium than processed food

4.REDUCE ALCOHOLIC INTAKE

Drinking alcohol in moderate helps in reduction of BP , protective effect of alcohol is lost when you drink alcohol more than moderate amount. Heavy drinking of alcohol causes Rise in BP while also decreases effectiveness of your BP medication

5.WHAT TO EAT

Eating vegetables,whole grain, fruits, low fat dairy products and lower intake of satured fat and cholesterol can help to lower BP

Have food which is rich in potassium as potassium lowers effect of sodium . Food rich in potassium includes Fruits and vegetables

High protein diet should be taken check our nutrition blog for high protein diet food items

6.STOP SMOKING

Smoking causes atherosclerosis this causes rise in BP Smoking thus increases risk of Heart disease so Quitting smoking helps to live u healthy

7.DONT GET STRESSED

Stress contributes in rise in BP as person in stress do not take care so resulting eating unhealthy food, drinking alcohol, smoking

How to not feel stressed

1) Avoid triggers of stress like avoid person who make u feel stress, avoid rush etc

2) Be relax by meditation and do activities which you enjoy 

3) Try to expect less so u won't get hurt, learn to say no

8.MONITOR YOUR BP

By BP machine, now a days watches are available

9.EAT DARK CHOCOLATE

Dark chocolate has 60-70% coco. One to two squares of dark chocolate per day helps u to reduce risk of heart disease thus lower BP 

10.EAT GARLIC

Garlic and garlic extract helps to lower blood pressure

11.FAMILY FRIENDS SUPPORT

Whenever u feel stressed don't over think or think alone . Speak to family, friends this will help u to be free and stress free which helps to lower your BP

BLOOD PRESSURE IS MEASURE PROBLEM NOW A DAYS DUE TO UNHEALTHY LIFESTYLE SO CHANGE YOUR LIFESTYLE AND LIVE HEALTHY LIFE AS INCREASE IN BLOOD PRESSURE INCREASES RISK OF HEART DISEASE

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