5 Easy Ways to Control Hypertension Quickly

5 Easy Ways to Control Hypertension Quickly

To treat Hypertension, first, we need to understand what is hypertension?

Hypertension is also known as high blood pressure, the normal human blood pressure is 120/80 mmHg. The raised blood pressure above the normal rate is hypertension. It is mostly 140/90 mmHg or higher is considered high blood pressure. The heart is a pumping station of the body; it pumps blood to all parts of the body through blood vessels. Blood pressure is a force that is generated by the resistance of blood flowing against the walls of blood vessels. Higher the resistance, the harder the heart has to pump blood and eventually higher the blood pressure. 

The world’s most celebrated and successful cardiologist is often called Hypertension as a “silent killer” because most people don’t know that they have high blood pressure. Uncontrolled blood pressure leads to the premature death of a person. That’s why high blood pressure is known as the silent killer.

According to the World Health Organization, 1.13 billion people have hypertension worldwide. Almost 1 in every 5 women have hypertension and 1 in every 4 men have hypertension. But because of its asymptomatic nature, people do not know that they are a victim of this deadliest disease.

Risk Factors:

The following are the common risk factors of hypertension.

  • Smoking is a major cause of hypertension.
  • Diabetes mellitus is one of the contributing factors.
  • Hyperlipidemia and obesity.
  • Family history of cardiovascular diseases.
  • Overconsumption of alcohol and drugs.
  • High salt consumption.
  • Lack of physical work. 
  • High cholesterol. 
  • Stress.


According to WHO, every year 9.5 Million deaths result from Hypertension complications worldwide. High blood pressure usually has no symptoms, but it can lead to very serious problems as under:

  • It can lead to stroke and paralysis.
  • It can cause heart failure.
  • It is the common cause of Myocardial infarction.
  • It may cause kidney failure.
  • Blood vessels in the eyes burst and bleed, which may cause vision changes and can cause blindness.

5 Precautionary Measure to Control Hypertension

First, we have to keep our eyes on a routine checkup of blood pressure readings. It will help us record and analyze that at which stage of Hypertension we stand. Certain key factors are important to diagnose the severity of this disease. For example, blood sugar level, cholesterol level, kidney functioning test, and urine albumin all factors contribute to making things even worst. So kindly keep a check on them regularly. 

Hypertension can be controlled quickly by taking these 5 steps.

Healthy Diet 

A healthy diet is an imperative factor in determining the blood pressure of the human body. Few essential changes in diet can give remarkable results in maintaining blood flow at a normal pace. A few amendments can achieve a heart-friendly diet to the diet plan.

  • Reduce salt intake in your meals. As per WHO suggestion based on research, one who is suffering from hypertension should reduce their salt intake to less than 5g per day. 
  • Add fruits and vegetables to your diet as much as possible and use a non-tropical vegetable oil like olive oil in cooking your food.
  • Cut off tobacco from your life.
  • Eat pulses and nuts to maintain nutrients content in your body.
  • Do not eat fat-rich food. 

Work Out

Start work out daily. Try your hand at aerobics and other fat-burning exercises. It will improve your overall health and keep you fresh and active all day. As per WHO, one should do at least 30 minutes’ workout daily. It will boost your immune system and will make you strong enough to cope up with your health-related problems. According to cardiologists, a person with hypertension must perform 30 minutes brisk walk daily. 

Avoid Alcohol:

Excessive intake of alcohol can lead to high blood pressure; so to reduce the risk of getting into a serious stage of hypertension, moderate your alcohol consumption. However, elderly people are at high risk of a heart attack because of hypertension, they must stop alcohol consumption as soon as possible.  

Stress Management:

Stress is one of the leading causes of hypertension, so everyone needs to learn how to manage stress in their life. There are several effective and productive strategies that psychiatrists recommend maintaining stress. 

Habit is a second nature of a person; good habits play a crucial role in our lives. Hence, reading wonderful books is one of the best ways to manage stress. Second, poetry is something that is considered as food to the soul. Therefore, one should read poetry to keep their souls happy because poetry regulates the emotions and feelings of a person. 

Yoga and meditation are scientifically proven methods to control stress levels.  

Maintain Body Weight:  

Obesity is the root cause of many other health problems. It makes man lethargic in performing activities of daily routine. It has a significant part in increasing blood pressure. Therefore, weight must be lost and bring to normal conditions to reduce blood pressure. Monitor your BMI and concern physical trainer to bring your weight near to your BMI.

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