It is called a silent killer since it slowly gets worse without any serious symptoms. Here’s what you can do to thwart hypertension or high blood pressure.

SLEEP 7 HOURS IN A DAY- Peolpe who sleep less than 7 hours per day are at higher risk of developing hypertension because lack of sleep could hurt your body’s ability to regulate stress hormones, leading to high BP.

EAT LESS SALT- Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your BP. Steer clear your table salt when you have food.

EXERCISE ATLEAST 150 MINUTES A WEEK- Atleast 150 min. a week of moderate aerobic activity or 75 min. a week of vigorous aerobic activity is advised.Regular exercise makes your Heart stronger so to make it more efficient to pump more blood with less effort.

MEDITATE 10 MINUTES DAILY- Stress is your body’s natural alarm system. It releases a hormone called Adrenaline that causes your breathing to quicken and heart rate & BP to rise. Meditation helps to control stress, induces better sleep habits. It’s a restorative part of physical health.

EAT MORE FRUITS & VEGETABLES- A diet rich in Fruits & Vegetables combined with low fat dairy foods significantly reduces BP.

LOOSE WEIGHT- Obese individuals have an increase in fatty tissue that increases their vascular resistance & in turn increases the work load of Heart. Even loosing 4-5 kgs also shows marked  changes BP.


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