Blood pressure is the force of blood against the walls of arteries as it flows through the body. It is measured in millimeters of mercury (mmHg) and is expressed as two numbers - systolic pressure (the higher number) and diastolic pressure (the lower number). A healthy blood pressure reading is typically around 120/80 mmHg or

When blood pressure is consistently high over time, it can damage blood vessels and increase the risk of various health problems, including:

  1. Heart disease: High blood pressure can cause the arteries that supply blood to the heart to become narrowed or blocked, leading to a heart attack or heart failure.



  2. Stroke: High blood pressure can damage blood vessels in the brain and increase the risk of a stroke.

  3. Kidney disease: High blood pressure can damage the blood vessels in the kidneys and reduce their ability to filter waste from the blood.

  4. Vision loss: High blood pressure can damage the blood vessels in the eyes and lead to vision loss or blindness. 
  5. Peripheral artery disease: High blood pressure can cause the arteries in the legs and feet to narrow or become blocked, leading to poor circulation and pain.

Other effects of high blood pressure can include headaches, fatigue, shortness of breath, and nose bleeds.

HOW IT CAN REDUCE

Here are some ways you can reduce your blood pressure:

  1. Maintain a healthy weight: Being overweight or obese can increase your risk for hypertension. Losing weight through healthy eating and regular exercise can help lower your blood pressure.

  2. Exercise regularly: Regular physical activity, such as brisk walking, swimming, cycling, or jogging, can help lower your blood pressure. Aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week.

  3. Reduce your sodium intake: Eating too much salt can increase your blood pressure. Limit your intake to less than 2,300 milligrams (mg) per day, or less than 1,500 mg per day if you have high blood pressure or other health conditions.

  4. Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products can help lower your blood pressure. This is known as the DASH diet.

  5. Limit your alcohol consumption: Drinking too much alcohol can raise your blood pressure. Men should limit their alcohol intake to no more than two drinks per day, and women should limit their intake to no more than one drink per day.

  6. Quit smoking: Smoking can increase your blood pressure and damage your blood vessels. Quitting smoking can improve your overall health and lower your blood pressure.



  7. Manage stress: Chronic stress can raise your blood pressure. Find healthy ways to manage stress, such as yoga, meditation, or deep breathing exercises.

It's important to monitor your blood pressure regularly and work with your healthcare provider to manage it if it's consistently high. Lifestyle changes such as a healthy diet, regular exercise, and stress reduction techniques can help lower blood pressure.