About 1 in every 4 Nigerians has high
blood pressure, also named
hypertension, which is a main risk
factor for heart and kidney diseases,
stroke, and heart failure. It is set to
sharply rise as the country accepts
western lifestyles. You can prevent it
by:
Exercise regularly
It is well-known that blood pressure
often increases as weight increases.
Regular physical activity — at least 30 to
60 minutes most days of the week — can
lower your blood pressure. Start
walking, jogging or cycling. No matter
what your speed is, even light activities,
if done daily, can help lower your risk.
Eat healthy food
Your diet – what you eat and drink – has
an existent effect on your heart and
blood pressure. The healthier eating
habits are, the lower your blood
pressure will be. Eat more fruit,
vegetables, cereals, drink milk, try to
reduce salt intake. Cutting back on salt
also prevents blood pressure from
rising.
Reduce stress
Stress can make blood pressure go up,
and over time may contribute to the
cause of high blood pressure. Your
emotions, particularly anger and grief,
are hidden risk factors for high blood
pressure. Hypertension can arise
because you are “hyper-tense”—filled
with bottled-up anger or grief. So calm
your mind, heal your body.
Control the amount of alcohol you
drink
Drinking too much alcohol can raise
your blood pressure. To help prevent
high blood pressure, limit how much
alcohol you drink to no more than two
drinks a day. Women should limit their
alcohol to no more than one drink a day.
Smoking throughout the day means your
blood pressure may remain constantly
high. Avoid tobacco products.
Lessen caffeine
The role caffeine plays in blood pressure
is still controversial. Drinking caffeinated
liquids can temporarily cause a prickle
in your blood pressure, but it’s unclear
whether the effect is brief or long
lasting. To see if caffeine raises your
blood pressure, check your pressure
within 30 minutes of drinking a cup of
coffee or another caffeinated liquid you
regularly drink. If your blood pressure
increases by five to 10 points, you may
be sensitive to the blood pressure raising
effects of caffeine.

Noted

thanks for sharing.

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