According to a research conducted by ‘Michigan Medicine’, high systolic high BP (the upper number on a blood pressure reading, which reflects the force with which the heart pumps blood into the arteries) increases the risk of the two most prevalent types of stroke over time. The research analyzed the average systolic high BP years before the first stroke in more than 40,000 adults aged 18 years and older who had no previous history of stroke.
The researchers studied three types of stroke: ischemic stroke, which involves a clot blocking blood flow to the brain and accounts for more than 85% of all strokes; intracerebral hemorrhage, which involves bleeding within the brain and subarachnoid hemorrhage, which involves bleeding between the brain and surrounding tissues. Their findings indicated that a mean systolic blood pressure 10 mmHg higher than normal increased the risk of overall stroke and ischemic stroke by 20% and the risk of intracerebral hemorrhage by 31%.
Citing the study of ICMR-NCDIR, the report says that 3 out of 10 people of this age have never checked their BP. Due to which dangerous diseases like stroke, heart attack, kidney failure increase. In such a situation, if you want to avoid problems like high blood pressure, then you should include 5 changes in your habits from today itself.
Do these 5 things to avoid high BP
1. Be physically active
If you remain physically active, that is, if you exercise every day, then not only will your blood pressure remain under control, but your mood, power and balance will also be great. This reduces the risk of diabetes and heart diseases. According to AHA, doing strength training at least two days a week can also have many benefits.
2. Focus on weight and stress management
Increasing obesity increases the risk of high blood pressure. Therefore, high BP can be avoided by keeping the weight low. At the same time, this problem can also be controlled by managing stress. For this, breathing exercises should be done.
3. Food should be rich in nutrients
If you eat the right and nutritious food, you can keep systolic blood pressure low to a great extent. Include fruits, vegetables, whole grains, low-fat dairy products, lean meats in your diet and eliminate processed-unhealthy fatty foods.
4. Control salt
If you want to reduce blood pressure, you will have to reduce sodium. When you consume too much salt or sodium, the body starts storing fluid. Due to which blood pressure increases rapidly. Instead of salt in food, you can use some spices to enhance the taste.
5. Stay away from smoking and alcohol
Smoking can increase blood pressure. Smoking increases the risk of high blood pressure and heart disease. WHO also considers alcohol to be harmful for health. It increases the risk of many diseases.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, please consult the concerned expert.
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