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Do you often find late in the evening? At once, it is okay to stay late to complete important tasks and usually do not cause any significant damage to your health. But if working for a long time has become a daily habit and you constantly stick to your laptop, it can put your heart at risk. Being a workhilic does not affect only your social life or mental welfare, it can quietly increase your risk of high blood pressure without any symptoms. Long -term working hours can increase stress, reduce physical activity, cause unhealthy eating habits, and disrupt sleep – all of which contribute to high blood pressure levels. Over time, this silent stress on your body can lead to severe heart problems such as heart attack.
According to a study by the American Heart Association, people working weekly weekly had masked high blood pressure (normal reading on a doctor but high readings at other times) and 66% higher risk of continuous hypertension (frequent high readings). The risk was the same for both men and women.
How to manage high blood pressure?
While it is important to manage your work hours to reduce stress and allow time to relax, you can also follow these 10 tips to reduce high blood pressure and reduce the risk of cardiovascular problems:
1. Learn your BMI and see your waist
Weight plays a major role in blood pressure. According to the Hypertension Journal, both your current weight and weight are strongly linked to increasing blood pressure. “To understand if you are on a healthy weight, check your body mass index (BMI). A BMI between 18.5 and 24.9 is considered normal. If it is between 25-29.9, you are overweight, and 30 or more BMI or more means you are obese.”
But it is not only about the number on the scale. Where you also take weight cases. Excessive fat around the waist increases your risk. Therefore, it is important to prevent high blood pressure keeping a healthy weight and waist size.
2. Eat a healthy diet from the heart
Healthy food is not just about leaving fast food. Dr. Shah says, a proper diet can reduce cholesterol, reduce blood pressure and reduce inflammation. Follow the dash diet (dietary approach to prevent high blood pressure), including:
- Whole grains
- Fresh fruits and vegetables
- Low fat dairy
- Lean meat like fish and poultry
- Legumes, nuts and seeds
You can also consume foods such as deep leafy greens (spinach, kel), avocados, almonds and flaxys. In addition, cut back on high foods in fat, sugars and processed materials.
3. Exercise regularly
Being physically active helps to keep your heart and blood vessels healthy. The British Heart Foundation recommends at least 150 minutes of moderate-covered aerobic activity per week. Five days a week, fast walking, cycling, or swimming, can create a big difference.
4. Limit alcohol and quit smoking
Both alcohol and smoking are common risk factor for hypertension. Even secondhand smoke can harm your heart health. If you drink, do this in moderation, not more than one drink per day. And if you smoke, now is the best time to leave. Gradually, your blood pressure level may begin to fall after stopping.
5. Manage stress
Chronic stress can cause frequent hypertension. According to the American Heart Association, stress causes your body to release hormones that beat your heart faster and narrow your blood vessels, increasing your blood pressure. Follow these tips to manage stress:
- Deep breath
- Meditation or yoga
- Take a regular brake
- going for a walk
- Talking to someone who is bothering you
6. Limit salt and sugar
Excess salt causes your body to maintain water, which can increase blood pressure. Try to keep your salt down 2,300 mg one day (about one teaspoon). In addition, avoid sugar beverages and snacks that contribute to weight gain and metabolic issues.
7. Cut unhealthy fat
Saturated and trans fats can prevent your arteries and increase blood pressure. Avoid fried foods, fatty cuts of meat, full -fat dairy and packed snacks. Instead, choose healthy fats like fatty fish like olive oil, nuts, seeds and salmon.
8. Check your blood pressure often
“High blood pressure often has no symptoms, so it is important to monitor it regularly, especially if you are already a patient of high blood pressure,” Dr. Shah suggests. You can see it at home with a digital monitor, or go to the pharmacy or clinic.
9. Take your medicines as determined
If your doctor has prescribed the medicine to control your blood pressure, take it on time as per instructions. Stopping a dose or your medicine can be dangerous without talking to your doctor.
10. Do not ignore sleep problems
The quality of insomnia or poor sleep can increase your blood pressure over time. Get 7-8 hours of quality sleep every night. If you have trouble sleeping regularly, talk to the doctor.
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