Regular physical activity can lower your blood pressure. Some of the types of exercise for lowering blood pressure are walking, jogging, cycling or swimming.
Exercising can prevent or ameliorate a wide range of health conditions and diseases. It helps maintain a healthy weight and a normal blood pressure. It reduces the risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lowers the risk of early death by 30%.
The nicotine in cigarette smoke raises the blood pressure and heart rate.
Smoking is highly addictive and it harms almost all organs. It is a major risk factor for the most common causes of death. Cigarettes contain about 600 ingredients and when they burn, they generate more than 7,000 chemicals, many of which are poisonous or carcinogenic.
Blood pressure usually increases as weight increases. Lowering the weight is one of the most effective lifestyle changes for controlling blood pressure.
Being overweight or obese is not only a cosmetic problem, but greatly raises the risk for serious medical conditions. The normal adult body mass index is between 18.5 and 25. Avoid a sedentary lifestyle and sugary drinks, move more, exercise, eat healthy and eat less if needed.
Alcohol abuse affects both physical and mental health. While a moderate alcohol intake (up to 1 drink/day for women, 2 drinks/day for men) can have health benefits, excessive consumption causes a wide range of psychiatric, neurological and cardiovascular problems, liver disease and other conditions.
A low sodium diet (avoiding salt) reduces blood pressure. The DASH diet prevents and controls hypertension and is rich in fruits, vegetables and whole grains.
A balanced diet is essential for lowering many health risks. Eat more fruits, vegetables, whole grains, fish, poultry, beans, nuts, and vegetable oils. Limit the intake of sugar, salt, dairy products, refined grains, red meat and processed foods. Avoid junk food, trans fats and sugary drinks.
Checking your blood pressure is important because hypertension is the biggest preventable risk factor for premature death and 50% of the hypertensive population worldwide are unaware of their condition. Once diagnosed, high blood pressure can be reduced with lifestyle changes and medication.
CAD is the most common cardiovascular disease and a top cause of death. The arteries become narrow as the artery-wall thickens, causing a limitation of blood flow to the heart. Up to 90% of cases may be prevented if the risk factors are avoided.
A stroke is a "brain attack". It happens when there is a disruption in the blood flow to the brain and results in cell death. Stroke often leads to permanent disability and is a top cause of death.