5 ways to deal with hypertension effectively

Maintain a healthy weight: As your body weight increases, your blood pressure can rise. In fact, being overweight can make you more likely to develop high blood pressure than if you are at your desirable weight. You can reduce your risk of high blood pressure by losing weight. Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure. Studies conducted in obese hypertensive patients show a decrease in body weight by 1 kg resulted in a reduction of systolic and diastolic pressure by 1.2 and 1.0 mmHg, respectively.

Be physically active: Physical activity not only helps control your blood pressure, it also helps you manage your weight, strengthen your heart and manage your stress level.

Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly for a total of 30 minutes or longer at least 5 days a week. Hiking or stair-climbing, jogging, running, bicycling, swimming, fitness classes, team sports, dance classes are some of the activities which can help you stay fit. Studies say that regular dynamic physical exercise for at least 30 minutes daily for most days of a week leads to 5 to 9 mm Hg reduction of systolic blood pressure.

Say no to tobacco: While smoking has not been conclusively proven to cause high blood pressure, each cigarette you smoke temporarily increases your blood pressure for many minutes after you finish. For your overall health and to reduce your risk for heart attack and stroke, avoid all forms of tobacco as well as secondhand smoke. Study has showed that smoking cessation leads to reduction of syslic blood pressure by 3.5 mm Hg and diastolic blood pressure by 1.9 mm Hg.

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