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5 Ways to Control Blood Pressure

High blood pressure is a cause of many diseases; it can injure blood vessels leading to your kidney and cause several types of kidney disorders (nephropathy). Also, diabetes high blood pressure is the root cause of kidney failure. So, your blood pressure surely requires your attention for a good health. Here are 5 simple ways in which you can keep your BP under control.

5 Ways to Control Blood Pressure 
A Global study in 2015 found out that 1.13 billion of the world population was suffering from high blood pressure related diseases. Now, this statistics was calculated by CNN 3 years ago; as of today we can predict that the numbers to this list might have increased considerably. High blood pressure is a cause of many diseases; it can injure blood vessels leading to your kidney and cause several types of kidney disorders (nephropathy). Also, diabetes high blood pressure is the root cause of kidney failure. 

So, your blood pressure surely requires your attention for a good health. Here are 5 simple ways in which you can keep your BP under control. 
Regular Check on BP-A normal person has a Blood Pressure ranging from 120/80 – 140/90. If there is a fluctuation in numbers your BP might not be right. Blood Pressure higher than 140/90 may cause hypertension. So know your numbers, most people diagnosed with high blood pressure want to stay below 130/80 mm Hg, work with your doctor, he might make a plan to lower your blood pressure. 

Make a few lifestyle changes in many cases this will be your doctor’s first recommendation, likely in one of these areas: Maintain a healthy weight, Check on body mass index (BMI) between 18.5 and 24.9, eat healthier, eat lots of fruit, veggies and low-fat dairy, and less saturated and total fat, reduce sodium intake. 
Physical Exercise and Weight loss- Walking, jogging, cycling, swimming or dancing are physical exercises that you can do to keep your BP under control. Regular physical activity for at least 30 minutes daily can lower your blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing just 10 pounds or 4.5 Kilograms can lower your blood pressure and losing weight has the biggest effect on those who are overweight and already have hypertension. 

Diet- Eat a healthy diet. Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension DASH diet. You need to limit the alcohol intake, drink no more than 1-2 drinks a day. Also, you can lower your blood pressure by consuming apple cider vinegar. Other herbs, foods, and dietary changes can assist in increasing the effectiveness of the vinegar. You can take a shot of it diluted in water or use it as a seasoning on uncooked or lightly cooked foods. Apple cider vinegar is now available in pill form as well. 
Try to quit smoking and drinking habits- Alcohol and smoke raises the pulse. It lessens the probability of weight reduction. In the event that you are a substantial consumer, be mindful of the risks. Quit drinking under the supervision of health professionals – who will encourage you to diminish it continuously. 

By following the above, you can delay, lessen or maintain a strategic distance from high weight. Smoking and drinking are two silent killers; hence by dealing with these habits, you can bring down the risk of stroke, heart and kidney problems. 
Intake of K, Mg, Ca and vitamin D, E and C- Reducing your sodium intake can help to lower high blood pressure. But a good balance of sodium and potassium can also help to reduce blood pressure..Foods rich in potassium include figs, dried fruits, nuts, avocados, bran cereals, broccoli, peas, tomatoes, potatoes, winter squash, citrus fruits, bananas and kiwi. 
Magnesium is widely regarded for its muscle-relaxing properties, which may help people with high blood pressure. A review of 22 studies on magnesium and hypertension showed a 3-4 mm Hg reduction of blood pressure. Food sources of magnesium include spinach, legumes, nuts, seeds and whole grains. 

Calcium is important for a healthy blood pressure, because it helps blood vessels contract and loosen when they need to. Magnesium actually helps keep calcium levels balanced. 
According to the National Institutes of Health (NIH), a growing body of research suggests that vitamin D may help treat diabetes, hypertension and other health issues. Food sources of this vitamin include salmon, cheese, eggs, mushrooms, orange juice and cereals and milk. 
Vitamin E- A study conducted by the NIH found evidence that this vitamin may reduce blood pressure in mild hypertensive. Dietary sources of vitamin E include sunflower seeds, avocados, almonds, mango, spinach, pumpkin, nuts and peanut butter. 
Vitamin C acts as a diuretic and removes excess fluids from the body. This, in turn, may help reduce the blood pressure in your blood vessels. 
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Sandeep Semwal
Content Writer
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