5 tips to snub high blood pressure


what is high blood pressure?

High blood pressure (HBP) is a serious condition that can lead to coronary heart disease, heart failure, stroke, kidney failure, and other health problems."Blood pressure" is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage part of the body such as heart, blood vessel kidneys and other part of your body .

Tip #1: Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks. there are diffrent besic activities such as walk around ,warm up and erobic sports
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tip#2: Eat healthy diet

Fruit and Vegetable one of the good foods for prevent high blood pressure and also eat whole grain and low-fat dairy product skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.
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tip#3 :Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. There are some ways to keep sodium such as: track how much slat is in your diet, read food label, don’t added salt.into your food ,and so A key to healthy eating is choosing foods lower in salt and sodium. Most Americans consume more salt than they need.

there are some detail to prevent much salt to diet

  1. Use fresh poultry, fish, and lean meat, rather than canned or processed types.
  2. Use herbs, spices, and salt-free seasoning blends in cooking and at the table.
  3. Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
  4. Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium.

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tip#4:Check your blood pressure once or twice a week and do check up

Control blood pressure usually helps to understand your number so if you have high blood pressure you can get it but do check-up also help you to prevent high blood pressure when your doctor check you and check your blood by lab and if you have high blood pressure he will figure out and give some point to you to decrease it.

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tip#5 :Limit the amount of alcohol and drink too much natural drink (water,…)

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol but drink natural juice and water is the best way, special water does not have any harm for body.drink to much caffeine it is important factor to high blood pressure, drink more than 3,4 cups coffee or tea it is not too much useful.


Sohrab , Bio30s

teacher's name: MS. SCHEWCZYK