Control of Hypertension By lifestyle modification

Control of Hypertension By lifestyle modification

Hypertension is characterized as persistently having high blood pressure. There are two types of blood pressure one is systolic which is the upper number and diastolic which is the lowest number. Hypertension is a chronic disorder that ultimately affects major organs like the heart, brain, and kidneys. Hypertension is known as the silent killer because there is no specific sign or symptoms.

Causes of Hypertension

A complex condition, hypertension is brought on by a mix of genetic, environmental, and lifestyle factors.

Hypertension is classified as primary and secondary hypertension. Primary hypertension is due to non-specific factors like genetics and the lifestyle of secondary hypertension may be due to different pathological conditions like due to kidney diseases, obesity, pregnancy, hormonal imbalance, and may be due to atherosclerosis.


Hypertension can’t be cured fully by medication but it can be managed by changing your lifestyle habits

Stress management

In modern life, there is a lot of stress which leads to hypertension. Afterwards different exercises like breathing exercises, yoga, and meditation can help to reduce stress.

Avoid Smoking

Adrenergic agonist activity of nicotine mediates systemic and local catecholamine release as well as potential vasopressin release. Smoking release Nicotine chemical, which acts as an adrenergic agonist? Nicotine release vasopressin which acts as a vasoconstrictor and ultimately increases blood pressure. After all, quitting smoking will help you to regulate your blood pressure.

Weight management

There are more chances of diabetes mellitus, hypertension, and cardiovascular disease. Obesity is the major factor of hypertension. In obese people the level of blood cholesterol level is high. LDL is the bad cholesterol that is high in concentration in obese people. Plaque formation occurs in blood arteries narrowing the arteries and ultimately increases blood pressure. Basically you should maintain a healthy weight according to your age and height to stay healthy.

Physical activity

A sedentary lifestyle plays a key role in gaining extra body weight. Although physical activity keeps you healthy and improves your heart function. 10 minutes of brisk or moderate walking three times a day helps in reducing the stiffness of blood vessels.

Limit your salt intake

Avoid extra use of salt in your diet. Less than 5mg salt per day helps to reduce blood pressure.

Processed food should not be consume. Add salt should be avoid in your daily routine.

Caffeine intake

Caffeine has a positive effect on increasing blood pressure. Accordingly to some research caffeine blocks some hormones that act as a vasodilator, thus caffeine cause short and dramatic increase in blood pressure. Take caffeine in a moderate amount to regulate blood pressure.

Regulate your sleep cycle

When we sleep our blood pressure goes down. If you regulate your sleep cycle it ultimately regulates your blood pressure. Getting at least 8 hours of sleep saves you from many health problems.

Eat fresh fruits and vegetables

There is a lot of fiber in fresh fruits and vegetables. Fiber binds cholesterol and altogether removes it from the body. If you take complex carbohydrates in your diet it will regulate your blood glucose level and blood pressure.


 The cause of hypertension is still uncertain. Change your lifestyle it will lower your blood pressure .These habits save you from serious cardiovascular disease.

Mirza Fawad

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