World Hypertension Day: Five way to control high blood pressure

World Hypertension Day 2021: The Theme of this year’s World Hypertension Day is – Measure Your Blood Pressure Accurately, Control It, Live Longer. The World Hypertension Day launched its first WHD on May 14, 2005. Since 2006, the World Hypertension Day has been dedicating May 17 of every year as World Hypertension Day.

High blood pressure or hypertension is has become the one of the common word in every home and it has also become the most common lifestyle diseases today worldwide. According to a research presented in 2018 at the 70th Annual Conference of the Cardiological Society of India (CSI), one in five young adults in India has high blood pressure; that equates to around 80 million people.

1. Exercise regularly

Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

2. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.

3. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure.

4. Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.

5. Reduce your stress

Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.