5 Sneaky Reasons Why Your Blood Pressure Is High; Tips To Keep It in Control

High blood pressure can be one of the most debilitating and dangerous conditions, as mostly there are no symptoms till it goes too high. Also known as the silent killer, most people get no warning, and unless the blood pressure gets measured, it is very easy to miss. Over time, high blood pressure, also called hypertension, can damage your heart, brain, kidneys, and eyes.

While your lifestyle does play an important role in keeping blood pressure levels in the normal range—less than 120 mm Hg for systolic (top number) and less than 80 mm Hg for diastolic (bottom number), other factors are important too.

Here are some of the top surprising ways your numbers could go high.

Fruits and vegetables are among the best sources of many macro- and micronutrients, including potassium, which counters the effect of high sodium in your body. Not eating enough of these constricts your blood pressure walls—and tightened walls mean higher blood pressure.

According to experts, potassium has been labelled as a nutrient of "public health concern" because it is that just one in 10 adults is eating adequate amounts of produce.

You can increase your intake of foods known for their potassium, like bananas, apart from other varieties of plants, including fruits, veggies, and legumes. The number you should eat per day depends on a variety of factors, but the Dietary Guidelines recommend adults eat 1.5 to 2 cups equivalents for fruit and 2 to 3 cups equivalents for vegetables daily.

While no one likes to eat tasteless food, and salt can really elevate the flavour, it is important to know how much to add. While savoury foods can be high in sodium, experts warn that innocuous-sounding foods like instant pudding, instant oatmeal, and even a few sweet seasonings can all be hidden sources of sodium.

Always make sure to look at nutrition labels, specifically the percent daily value for sodium. You must also make sure to lower your visits to restaurants and eat outside.

Even if you are drinking one or two alcoholic beverages a day, studies say it can risk increasing your blood pressure by at least 52 per cent. While the reasons alcohol might raise blood pressure are still being looked at, alcohol affects the way blood vessel walls contract and relax. Doctors say it also generates free radicals that damage the cells that line blood vessels.

Instead of alcohol, switch over to healthier beverages made with natural ingredients that are hydrating as well as nourishing for your entire body.

It is easy to neglect your sleep, especially when there are too many things to do during the day—but doctors say your high blood pressure could be because you do not snooze enough.

According to studies, at least 7-8 hours of shut-eye is extremely important for healthy blood pressure. In addition, sleep also changes how you eat; as for late-nighters, snacking becomes a habit, and munching on unhealthy, calorie-laden foods can certainly give you high blood pressure levels.

While everyone battles stress at some point in life, it is important to work to lower the levels. While stress may not be a direct cause of high blood pressure, experts say it is more of a transient cause. According to studies, negative emotions can cause an increase in blood pressure and, over time, can also elevate hypertension due to lack of sleep, unhealthy eating, or living a sedentary life.

Keep your stress levels in control by practicing yoga, breathing technqiues, journaling and even meditating.

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