High blood pressure is a silent killer disease without any exaggeration, because it increases the pressure on other organs of the body, including the arteries, heart, brain, kidneys, and eyes.

Persistent high blood pressure increases the risk of life-threatening diseases such as heart disease, heart attack, stroke, dementia, and kidney disease.


The simplest and precise definition according to medical experts, blood pressure is a pressure that constricts our arteries.

Scales for measuring Blood Pressure

There are two scales for measuring blood pressure:

Systolic blood pressure

Sblood pressure is the number of upper blood pressure, which is also a manifestation of the pressure when the blood reaches the body from the heartbeat.

Diastolic blood pressure

The second is diastolic blood pressure, which is the lowest number, i.e. when the human heart beats and rests between heartbeats.

Medical experts say that these scales show how flexible our blood vessels are.

According to medical experts, if a person’s blood pressure is higher than 139/89, then it is considered as high blood pressure.

The good news is that it is possible to lower blood pressure through a healthy diet, such as pulses, cereals, low-fat dairy products, fruits, vegetables and protein.

But there are also some household tips or habits that can help control this silent killer disease.

Below are some habits that can help protect against high blood pressure.

Physical activity

30 to 60 minutes of exercise a day is essential for a healthy life. Physical activity not only lowers blood pressure but also normalizes mood, physical strength and balance, and increases the risk of diabetes and heart disease. Is less If you have spent most of your life away from exercise, consult a doctor to establish a safe exercise routine and gradually improve it. If you don’t like going to the gym, make jogging or walking a must.

Diet Plan

Food intake or diet plan is also important. Make it your habit to eat fruits, vegetables, commodities, low-fat dairy products, lean meats, fish and nuts, while avoiding high-fat junk foods and high-fat dairy products. Also, reduce the use of sweets and beverages such as soda and broth.

The Best Diet For High Blood Pressure
The Best Diet For High Blood Pressure

Avoid eating too much salt

Keeping the amount of salt in the diet to a minimum is essential for lowering blood pressure levels. Too much salt can cause fluid to accumulate in the body, causing blood pressure to rise rapidly. According to the American Heart Association, the daily salt intake should not exceed 1500 to 2300 mg, which is barely equal to half a teaspoon. To reduce the amount of salt in the diet, it is important to avoid adding more salt to cooked food. Instead, herbs and spices can be used for flavoring. If junk foods are high in salt, reduce their consumption.

Reduce your body weight

There is a link between body weight and blood pressure and a reduction in body weight up to 4.5 kg can help keep blood pressure levels normal. But not only body weight but also bulging and spreading waist is important in this regard. Excess fat around the abdomen and waist can be devastating to health and increase the risk of many diseases, including high blood pressure.

Avoid smoking

Each cigarette temporarily raises blood pressure for a few minutes. If you smoke a lot, your blood pressure can stay high for a long time. So people who suffer from high blood pressure and are addicted to smoking have a dangerous risk of high blood pressure, heart attack, and stroke. Even someone else’s cigarette smoke is enough to increase the risk of high blood pressure and heart disease. Apart from the other benefits of quitting smoking, it also helps to normalize blood pressure.

Alcohol is also a killer

Alcohol causes a number of medical problems, including high blood pressure. Alcohol consumption also reduces the effect of blood pressure medications.

Cheer up

In today’s busy world, stress levels are so high that it’s hard to find peace of mind, so it’s important to take steps to help reduce stress in spite of your daily routine. Stress temporarily raises blood pressure, too much stress increases the duration of blood pressure rise. Identify the factors that cause stress, such as your job, relationship, or financial status, etc. Once you know the reason, you will be able to try to overcome this problem. It is also possible to reduce stress by taking deep breaths, meditation, or yoga.


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