Normal blood pressure is below 120/80 mmHg.1
No matter what age you are, you can take steps every day to keep your blood
pressure in check.
What causes high blood pressure?
High blood pressure often develops over time.
It may be due to an unhealthy lifestyle, such as inadequate exercise. Certain health conditions, such as diabetes and obesity, can also
increase the risk of developing high blood pressure.
What are the problems caused by high blood pressure?
High blood pressure can damage your health in many ways. It can severely damage vital organs such as the heart, brain,
kidneys, and eyes. The good news is that,
in many cases, you can control your blood pressure to reduce the risk of serious health problems.
How do I know if I have high blood pressure?
There is only one way to know if you have high blood pressure: Get a doctor or other health professional to measure it. Measuring your blood pressure is fast and painless.
Talk to your health care team about regularly measuring your blood pressure at home, also called blood pressure monitoring (SMBP).
High blood pressure is called “silent killer” because it usually has no warning signs, and most people do not know it.
113 crore people suffer from hypertension in the world, this problem is increasing rapidly among people, but you can control it by adopting some methods.
Four Habits That Care High Blood Pressure
World According to the health organization, fear, anxiety and stress have increased among people due to the ongoing corona epidemic for the last two years. Due to this, cases of high blood pressure and hypertension have also increased. According to WHO data, about 113 million people were suffering from this disease in 2015, while by the year 2025, about 29 million people in the world were suffering from this disease.
Percentage of the population is likely to suffer from it. This disease is majorly responsible for diseases like heart disease, stroke, heart attack, heart failure. This is the reason why doctors around the world also call it the silent killer. This disease can be controlled to a great extent by making changes in routine and diet.
5 Ways for Blood Pressure Control
1. 1 kg weight will be reduced by 1 point
According to the Mayo Clinic, if an obese or overweight person loses one kilogram, then blood pressure decreases by 1 mmHg (1 point in rough terms). Not only this, blood pressure is also related to waist. If the waist of men is more than 40 inches and women’s waist is more than 35 inches, then its risk is high.
2. 30 minutes Exercise to reduce BP by 5 points
According to research published in the National Institutes of Health, if you walk for 30 minutes a day, then there is a reduction in blood pressure by 5 to 8 points. However, the walk should be continuous or else the blood pressure may rise again. Apart from this, jogging, cycling and dancing also reduce blood pressure.
3. 20 Minutes Before Smoking
Nicotine shrinks the arteries and hardens their walls. Apart from this, the risk of blood clotting also increases. It takes 20 minutes for the heartbeat to return to normal after a person smokes one cigarette.
4. Do not eat more than 5 grams of salt in daily food
A young person’s daily diet should contain less than 5 grams of salt. The equivalent of one teaspoon of salt contains about 2,300 mg of sodium. By reducing this amount of sodium in the food, 5 to 6 point BP can be reduced.
5.Dark colored fruits and vegetables
Because according to the research of the National Institute of Health of America, eating blueberries daily reduces blood pressure. Similarly, by consuming other dark colored vegetables and fruits, the body gets the necessary micronutrients. Spinach contains vitamin K, folic acid and protein. So include colorful vegetables in the diet.
• there is a difference in the readings of both hands, then the risk of heart disease
A new research on high blood pressure has shown that both hands should be examined. If there is a difference in the readings of both, then it can be a sign of the risk of heart disease. Christopher E Clark, a scientist at the Medical School of Exeter in England, says that a 5 millimeter difference between the systolic readings in the left and right hands increases the risk by 5 percent.
• Blood pressure 140/90, that is, the risk of hypertension
When a person’s blood pressure reaches the level of 140/90, it is called hypertension. People with blood pressure between 120/80 to 139/89 are considered to be in the category of prehypertension. Such people are more prone to hypertension than normal people.
pressure, this formula of 2-3-3 balances both high and low blood pressure.
On an average, more than 1.6 million deaths occur every year in the country due to problems related to blood pressure. Due to the persistent problem of blood pressure, organs like brain, heart and kidneys are badly affected. Blood pressure can be disturbed due to stress, infection, certain medicines and even lack of water. It is a matter of concern that a large number of people are not aware of it and later it becomes the cause of serious diseases. That is why it is also called silent killer. to pump blood through the heart
The pressure exerted on the blood vessels during this is called blood pressure. The normal level of blood pressure should be 120/80 i.e. the upper number of blood pressure should be 120 and the lower number should be 80. Sudden blurred vision, vomiting or nausea, confusion, headache, chest pain and shortness of breath are prominent symptoms of high blood pressure. On the other hand, fainting, fatigue, distraction, cold and dry skin, change in breathing rate are the main symptoms in low blood pressure. This 2-3-3 formula can prove to be effective in controlling blood pressure.
The easiest is to balance yoga, exercise and fruits
Yoga: Setubandha asana beneficial in high blood pressure Setubandha posture affects the muscles (hamstrings) found behind the knee, stomach and intestines. This improves blood flow. Helps to reduce stress. Improves high blood pressure. Matsyasana is helpful in low blood pressure while breathing while sitting in Padmasana Ru
Take the back towards the back, touch the head with the ground. This asana improves blood flow throughout the body by stretching the muscles of the back and shoulders, thereby improving low blood pressure.
Exercises: Cycling, Rope Jumping and Walk, effective in controlling BP
According to the CDC, if you exercise for 30 minutes a day even 5 days a week, then blood pressure can be reduced by 8 points. Walking, cycling and rope jumping can also be effective.
Cycling lowers BP by 10 points
Cycling for 40 minutes at a moderate to fast pace three to four days a week can reduce blood pressure by up to 10 points. Similarly, 30 minutes of rope jumping can also reduce blood pressure by 10 points. Walk at a moderate pace for 30-40 minutes five days a week.
3 Fruits: Controls both high and low blood pressure
By eating gram beetroot, BP can be reduced up to 7 points. This gives relaxation to the arteries. They start to open. As a result, the blood pressure becomes normal.
Potassium is found in A cup of about 240 ml of juice contains only 1 ml of sodium and 195 ml of potassium. Potassium reduces hypertension.
Carrot Carrot juice improves blood flow. The problem of low BP decreases.
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