Blood Pressure Issues? 7 Effective Tips to Control High BPSanjoy
Do you have high blood pressure? For this reason, do you take many pills to maintain it? Now the question is, why don’t you want to control it without medication? In this article, I will discuss the treatment of high blood pressure without medication. So, if you follow this advice you may never need to take medication. Also, you may get off some of your pills.
Now, 76.4 million Americans over the age of twenty years have hypertension. It roughly comes to around thirty percent of the population. Still, only half of those are being treated. On the other hand, as many as eight percent have undiagnosed hypertension. Hence, you would agree that hypertension is a common disease. However, it’s very dangerous. It can lead to heart disease strokes. Moreover, vision loss can happen due to high blood pressure conditions.
How to Start?
So, how do you want to bring it under control? Naturally? No, it may not be easy, but it works. So, by following these basic guidelines you can make some excellent improvements in your health. Also, your quality of life can greatly improve by following these steps.
Firstly, you need to have some goals in mind. For instance, decide for reducing your need for blood pressure medicines. So, do not take any blood pressure medicine at all. Secondly, to control high blood pressure, improve the way you live.
Basic Guidelines to Control Blood Pressure
Salt Restriction to Maintain Blood Pressure:
Let’s start with salt restriction. Numerous studies have shown that reducing salt or sodium in your diet can decrease your blood
pressure. You have to keep the sodium intake less than three grams per day. You can do this by always keep looking at those labels on the boxes of food you buy. Also, check their sodium levels.
Most importantly, you can cut down on sodium. That is to say, eat less processed food.
Lose Weight or Control It:
Furthermore, weight control is the next step. Losing weight (weight loss article) is so potent that it is independently associated with lower blood pressure. Even though, you don’t exercise and lose weight by following the diet it still helps. However, it works when combined with the salt restriction step. This could have a huge impact on our blood pressure readings.
Moreover, theoretically for every one millimeter of mercury decrease in blood pressure, you get one pound lost. So, that could translate into much better control of blood pressure. Also, you will feel much better and lighter.
Control Waist Size:
As well as, keep control of your waist size. Studies have shown that having some extra inches can put you in a trouble. On the contrary, having a flat belly is always good. So, if we put it in numbers, then for men greater than 40 inches is a risk factor. Similarly, for ladies more than 35 inches get you a risk factor for high blood pressure.
Moving on further, aerobic exercise and probably resistance training can decrease your blood pressure. It seems like three or four sessions per week of moderate-intensity aerobic exercise for 40
minutes can help. Likewise, if you continue that for 3 months you will definitely find results in your favor. Let’s give it a try and if you want to be active you don’t have to go to the gym. It is possible to increase your activity level while doing everyday things that you do. Enjoy gardening, dancing, walking are just a few things you should try
Daily controls Blood Pressure:
In addition, control your diet. It basically stands for Dietary Approaches to stop hypertension.
The diet should be high in fruits, whole grains, vegetables, low-fat dairy products, poultry fish, and nuts. Again, it should be low in sugar. Sweetened beverages and sweets in general are foods to avoid. Also, avoid red meat.
The diet should be rich in electrolytes such as calcium, magnesium, and potassium. Also, it should be high in protein and fiber. On the other hand, avoid low and harmful ingredients such as saturated fat and cholesterol in the diet.
Consequently, try combining the dietary pattern with sodium restriction. You will experience an additive effect.
Socialize Yourself with Similar Persons:
Moving on, try joining groups where you can talk about your problems. This can actually help members. Also, it can serve as a source of positive reinforcement and could also provide helpful tips for your own circumstances. Additionally, it can guide you in exercise programs and helps you to try new and healthy dietary options. Hence, you can keep the discussion going at your own pace with a company that you enjoy.
Less Alcohol Intake:
Above all, cut down on alcohol intake. I mention this advice in most articles. It is because this is the most effective tip to be healthy. The more you drink the higher your risk of hypertension. A woman who consumes more than one alcoholic beverage per day and a man who has more than two drinks per day are at a much higher risk of hypertension than non-drinkers.
So, decreasing alcohol intake lowers blood pressure. Some people are great at making up their mind and then sticking to it. However, most of us are not like that. So, we have to take slow steps and constantly work on making every day work for us in reaching our goals.
How to Keep on Going to Control Blood Pressure?
The key to improving our habits and lifestyles is- “start low and go slow”. Choose a single small specific aspect to alter. Keep doing it until it becomes a habit. For example, that you would like to work on your diet. If you’re a person who eats pizza and French fries all the time. Then don’t try to get rid of it all at once. When people try to
make big and certain changes like that, they cannot maintain it. After that, they feel frustrated about the failure. So, instead of a sudden change in your diet from day one, work on one or two small things. That is to say, give yourself time to get used to those changes.
For instance, keep the pizza but no French fries. You can cut your portions in half while eating the same things. And, supplement with a
healthy alternative. Also, keep working on it.
As long as you will follow this, day by day you will nourish yourself by eating healthier. You will start feeling much better. You will begin to trim down your waist. Also, you would realize that this actually works.
So, explore yourself and be amazed at what you previously thought
you can never achieve. Albeit, you will not only achieve it but also love your new self. Slow and steady will win the race.
In short, reduce salt, become more active, and drink less or no alcohol. In addition, eat lots of fruits, vegetables, whole grains, lentils, chickpeas, nuts, almonds, peanuts and drink low-fat milk. Make portions of your meals. It is achievable and you can do it. Here are the steps for your summary to help you control high blood pressure.
- Salt Restriction
- Control Body Weight
- Control Waist Size
- Aerobic Exercise
- Daily Diet
- Socialize Yourself
- Less Alcohol Intake
Related Questions :
What is the normal blood pressure range?
Blood pressure should be less than 120/80 mmHg in order to be considered normal. You may take daily efforts to keep your blood pressure in a healthy range, independent of age.
When is high BP high?
The normal blood pressure is 120/80 or less. If your blood pressure is 130/80, it is deemed high (stage 1). A blood pressure reading of 140/90 or greater indicates stage 2 hypertension. If your blood pressure readings are consistently 180/110 or higher, visit a doctor as away.
What causes high blood pressure?
A high-salt, high-fat, and/or high-cholesterol diet are all common causes of high blood pressure. Kidney and hormone disorders, diabetes, and excessive cholesterol are all medical conditions. High blood pressure runs in your family, especially if your parents or other close relatives have it.
What is stroke level blood pressure?
Blood pressure readings of 180/120 mmHg are deemed stroke-level, which means they’re dangerously high and require immediate medical attention.
How is blood pressure related to the heart?
The force with which your heart pumps blood around your body is measured by your blood pressure.
What does the bottom number on a blood pressure reading mean?
The pressure in the arteries when the heart rests between beats is measured by the diastolic reading or bottom number. This is when the heart receives oxygen and fills with blood. A diastolic blood pressure of less than 80 is considered normal.
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