High blood pressure is on the rise worldwide. But, doctors believe that small lifestyle changes can go a long way in preventing this silent killer.
High blood pressure (BP) is one of the 10 leading health risks worldwide and causes seven million deaths a year, according to WHO report. The organsiation estimates that about one-third adults in most countries suffer from high blood pressure.
By 2025, more than 1.5 billion people will have high BP and most importantly, the world's poorest countries will be the worst hit, warns US experts. The expert's warning is the result of the study based on two decades of global data. Based on the trends, the researchers believe that the prevalence of high blood pressure will increase by about 60 percent by 2025. And they expect to see it slightly more in women(30 percent) than in men(29 percent)
Looking at these alarming figures, there could be a worldwide epidemic of strokes and heart attacks in the future.
Here are some steps to control your Blood Pressure (BP)!
. Shed those extra kilos. Cut down on calories. The more overweight you are, the more susceptible you are to high BP.
. Stop smoking. This will keep your BP in control and will also diminish your risk of cancer and cardiovascular diseases.
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. Add more fruits, vegetables and low-fat diary products to your diet.
. Eat foods high in calcium, magnesium and potassium like banana, raisins, potato and dates.
. Reduce your salt intake as it is linked to high BP. According to experts, one shouldn't consume more than 2 grams of sodium per day.
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. Curb your alcohol consumption as excessive alcohol raises your BP.
. Exercise regularly. A 30-minute workout is healthy.
. Use relaxation methods like yoga, meditation and biofeedback to lower your stress levels.
Caution: You may have high blood pressure for years without knowing it. Since high blood pressure is silent killer, only way to find out if you are suffering from it is to have your blood pressure checked regularly. The Joint National Committee on Prevention, Detection, Evaluation and Treatment of high blood pressure(JNC), has formulated norms to diagnose pre-hypertension, where blood pressure readings show 120-139 over 80-89 mmHg, which help identify people who are at a higher risk for high blood pressure, heart disease and strokes.
Not many know that high blood pressure can lead to heart and kidney ailments and may be fatal too. Those who have recently become hypertensive can heal themselves by losing weight, increasing physical activity, curbing alcohol consumption, increasing fruit content in their diet and practicing yoga. Also one should watch out for sleep apnoea- a common cause for hypertension at http://www.weightloss-health.com/sleep%20apnea%20treatment.htm.
Exercise Tips to fight Hypertension!
. Low level aerobic training (biking, treadmill)
. Water aerobics, swimming
. Resistance Training (Bench Press, squats and leg press).
. Circuit training
About the Author
Jasdeep: for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.
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