What's Good For High Blood Pressure



What's Good For High Blood Pressure

Over time, higher blood pressure can lead to blood vessel damage that contributes to stroke, kidney disease, heart disease, and other problems. Hypertension is referred to as the silent killer because it produces no symptoms and may go undetected -- and untreated -- for years.
Many risk factors such as hypertension are out of your control, such as age, family history, sex, and race. But there are also factors you can control, such as diet and exercise. A diet that can help control blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.

Ever wonder how to lower blood pressure naturally? Sodium has ever been the blood pressure bogeyman--shake most of it out of your elevated blood pressure diet and you'll be safe. But research now indicates that it is just as important to choose foods naturally low in sodium and high in at least two of the 3 power minerals: magnesium, calcium, and potassium. Add into your diet to cut your chance of stroke and heart attack in half in these 13 well-balanced foods.

If you have been diagnosed with elevated blood pressure, you may worry about taking medication to bring down your numbers.
Lifestyle plays an significant part in treating your high blood pressure. Should you successfully control your blood pressure with a lifestyle that is healthy, you might avoid, delay or decrease the need for medication.

Some matters good For High Blood Pressure You Need to Know
Here are lifestyle adjustments you can make to lower your blood pressure and keep it down.

Lose pounds and watch your waist

Being overweight also can cause disrupted breathing as you sleep (sleep apnea), which further increases your blood pressure.
Weight loss is one of the most effective lifestyle modifications for controlling blood pressure.

Besides losing weight, you generally should also keep an eye on your waistline. By carrying too much weight around your 7, you can be place .
Generally:
Girls are at risk when their waist measurement is greater than 35 inches (89 centimeters).
These numbers vary among cultural groups. Ask your doctor.

Exercise regularly

It's essential because in the event that you stop exercising, your blood pressure can grow again to be consistent.

If you have slightly high blood pressure (prehypertension), exercise can help you stay away from developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down.

The best types of exercise for reducing blood pressure include walking, running, cycling, swimming or dance. Strength training also can help reduce blood pressure. Talk to your doctor about developing a fitness program.

Eat a diet that is healthy

Eating a diet that's full of whole grains, fruits, vegetables and low-fat dairy goods and skimps on saturated fat and cholesterol may decrease your blood pressure by up to 14 mm Hg.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:
Keep a food diary. Writing down everything you eat, even for just a week, may shed light in your eating habits that are authentic. Monitor what you consume, how much, when and why. The effects of sodium can lessen on blood pressure. The best source of potassium is food, like fruits and vegetables, instead of nutritional supplements. Speak with your physician.

Be a smart shopper. Read food labels when you shop and stick with your own healthy-eating plan when you are dining outside, also.

Reduce salt

A small reduction in the sodium in your diet can lower blood pressure by 2 to 8 mm Hg.
The effect of sodium intake on blood pressure fluctuates among groups of people. Generally speaking, limit sodium to less than 2,300 mg (mg) a day or not. But a lower sodium consumption -- less or 1,500 mg a day -- is appropriate for Individuals with greater salt sensitivity.

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