What is blood pressure
Ways of controling blood pressure
Prevention of blood pressure
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What do blood pressure numbers mean?
Blood pressure is measured using two numbers:
The first number, called systolic blood pressure, measures the pressure in your arteries when your heart beats.
The second number, called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.
If the measurement reads 120 systolic and 80 diastolic, you would say, “120 over 80,” or write, “120/80 mmHg.”
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10 Steps on how to lower blood pressure
1. Exercise regularly
– Exercise can help reduce your blood pressure by increasing your heart rate and improving your circulation.
2. Eat a healthy diet
– Consume a diet that is low in sodium, saturated fat, trans fat, and cholesterol, and high in fresh fruits, vegetables, and whole grains.
3. Cut down on caffeine
– Caffeine can cause your blood pressure to spike, so try to limit your intake of coffee, tea, and other caffeine-containing beverages.
4. Reduce alcohol consumption
– Consuming too much alcohol can increase your blood pressure, so try to limit your intake to no more than two drinks per day.
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5. Quit smoking
– Smoking can increase your blood pressure, so quitting can help lower it.
6. Lose weight
– If you’re overweight or obese, losing even a small amount of weight can help reduce your blood pressure.
7. Manage stress
– Stress can elevate your blood pressure, so try to find ways to reduce and manage it.
8. Get enough sleep
– Lack of sleep can contribute to high blood pressure, so make sure you’re getting at least seven to eight hours of sleep each night.
9. Monitor your blood pressure
– Keeping track of your blood pressure can help you identify any potential problems and take steps to address them.
10. Talk to your doctor
– If your blood pressure is still too high, talk to your doctor about other potential treatments, such as medications, lifestyle changes, or other alternative therapies.
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