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manage high blood pressure pressure device, meter, blood pressure

8 Tips to Prevent and Manage High Blood Pressure

Hypertension, commonly known as high blood pressure, is a condition in which the force of blood against the walls of the arteries is consistently too high. Left untreated, hypertension significantly increases the risk of heart disease, stroke, and other serious health complications. Globally, hypertension affects approximately 1.13 billion people, contributing to over 9 million deaths each year (WHO). Hypertension is largely preventable and manageable through lifestyle changes and, in some cases, medication.

manage high blood pressure pressure device, meter, blood pressure

How to prevent and manage high blood pressure or hypertension

  1. Maintain a healthy weight through regular exercise and a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.

2. Limit salt intake and avoid processed foods high in sodium.

3. Reduce alcohol consumption and quit smoking.

4. Manage stress through relaxation techniques such as meditation, yoga, or deep breathing exercises.

5. Monitor blood pressure regularly and follow medical advice for management.

6. Check Vitamin D levels. Low levels of vitamin D have been associated with an increased risk of heart disease.

7. Get enough Omega-3 in your diet. This reduces triglycerides, lowers blood pressure, and decreases the risk of heart disease.

8. Coenzyme Q10 (CoQ10) is an antioxidant involved in energy production in cells and may help improve heart function and reduce oxidative stress. Meat, fish, nuts, and some oils are the richest nutritional sources of CoQ(10), while much lower levels can be found in most dairy products, vegetables, fruits, and cereals.

 

Vidya Sury
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Vidya Sury • May 17, 2024


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