Questions begin among individuals regarding the causes, the way to control high blood pressure, and the symptoms that may increase the complications associated with it.
At the outset, you must know the concept of high blood pressure; It is the force with which blood is pumped from the heart to the arteries, so that the normal reading of blood pressure is less than 120/80 mm Hg, and systolic blood pressure represents the top number, which is the force of pressure when your heart pushes blood to the arteries throughout the body, and diastolic blood pressure, which represents The bottom number is the pressure in your blood vessels between beats, when your heart is full and relaxing.
Early detection of high blood pressure is very important, and it is often referred to as the “silent killer” because it may not have symptoms; It puts you at increased risk of heart disease, heart failure and stroke.
Losing weight and maintaining a healthy waist circumference is important because high blood pressure is linked to it. Waist circumference should also generally be controlled.. Being overweight too much around your waist may put you at increased risk of developing high blood pressure.
In general, men are at risk if their waist measurement is greater than 40 inches (102 cm), and women are at risk if their waist measurements are greater than 35 inches (89 cm).
The individual also has to follow a healthy diet to be able to reduce weight through diversity, balance and moderation in eating whole grains, fruits, vegetables and dairy products, reducing saturated and hydrogenated fats and cholesterol, and avoiding processed foods, sugar, salt, and caffeine…and instead eat foods Rich in protein, such as white and red meat without fat, legumes and unsalted nuts, and secondly, eat foods that are high in potassium and magnesium, such as leafy vegetables or beans, and thirdly, eat foods rich in calcium, such as dairy products, according to the Emirati “statement”.
Reducing the intake of sodium in the daily diet reduces your risk of high blood pressure. The American Heart Association recommends that people with high blood pressure keep it below 1500 milligrams per day. It is a common way to get rid of hidden salt and add a healthy flavor to different foods. Read labels and look out for the words “salt,” “sodium,” and “sea salt.” Rinse salted canned foods like beans or tuna before using them. Also, avoid quick or flavored side dishes that usually have a lot of added sodium. Instead, try cooking plain rice, pasta, or grains without adding salt. You can add other flavors in cooking and serving food, such as using herbs, spices or their salt-free blends.
Abstaining or reducing as much as possible from consuming caffeine per day reduces the chance of developing high blood pressure. The individual should check blood pressure 30 minutes following consuming the caffeinated drink, and in the case of high blood pressure, talk to the doctor directly regarding the effect of caffeine on your blood pressure.
It is always recommended to exercise. Exercising from 30 to 60 minutes a day is an important part of a healthy life. The American Heart Association (AHA) also recommends incorporating muscle-strengthening activity at least two days a week. You can try lifting weights, doing push-ups, or performing any other exercise that helps build muscle mass in the body.