There are some major factors that can effect your bloodpressure. Some of these are in your control so let us look at what you can do to make a difference and improve your bloodpressure:
1. Stop smoking.
Not only will this help keep your blood pressure in line, you'll also diminish your risk of cancer and cardiovascular diseases.
Smoking is main risk factor for atherosclerosis.Smoking injures blood vessel walls and speeds up the process of hardening of the arteries. So even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure.
If you smoke, quit.
If you don't smoke, don't start. Once you quit, your risk of having a heart attack is reduced after the first year. So you have a lot to gain by quitting.
2. Weight Reduction.
Obese patients should lose weight.There's a direct link between being overweight and having high blood pressure.
The more overweight you are, the greater the risk. Start by making small changes. Cut 200 to 300 calories from your diet each day — about the equivalent of saying "no" to two chocolate chip cookies.
Find a good meal replacement program and replace at least one meal with a high nutrition, low calorie "shake".
3. Decrease salt intake.
High salt intake is linked to high blood pressure. You should consume no more than 2,000 milligrams of sodium per day (about one teaspoon of salt).
The average American consumes twice that, often through canned soups, frozen dinners, soy sauce, pickles, olives and processed cheeses, which are loaded with sodium. Read food labels and select reduced-sodium products. Try to select food with low salt.
4. Add more fruits, vegetables and low-fat dairy products to your plate.
Eat one additional fruit or vegetable with every meal.
5. Eat smaller servings and reduce fat in your diet.
Shrink the size of your daily meat intake to six ounces, and designate at least two dinners a week as meat-free. Fatty diets do not directly affect blood pressure.
However, saturated fats and cholesterol in foods raise blood cholesterol, which increases the risk for heart disease. Foods high in fats also are high in calories, which must be reduced if you need to lose weight.
Like smoking high cholestrol is also a major risk factor for atherosclerosis.
6. Limit alcohol consumption.
Drink no more than one 12-ounce beer, one 5-ounce glass of wine or one swallow (1.5 ounces) of 80-proof whiskey if you’re a woman. Men can double these amounts.
Anything more elevates blood pressure. You can reduce your blood pressure by 5-10 mmHg by just restricting Alcohol intake.
First, get the green light from your physician. Then, slowly introduce aerobic exercise into your life, increasing the time and intensity at a pace that feels right, aiming for at least a 30-minute workout most days of the week.
Young people should jog for 30 minutes three times per week and elderly patients should walk longer distances than usual.
8. Decrease Stress and Anxiety:
Yes stress and anxiety also play role in high blood presure.If You want your blood pressure with in normal limits, try your self to get happy all times.
Try extra curricular activities to make your mind stress free. Stress can make blood pressure go up for a while, and it has been thought to contribute to high blood pressure.
But the long-term effects of stress are as yet unclear. Stress management techniques do not seem to prevent high blood pressure. However, such techniques may have other benefits, such as making you feel better or helping you to control over-eating.
9. Caffeine and Blood Pressure:
Caffeine in coffee as well as in other drinks, such as tea and sodas, only raises blood pressure temporarily. So you should be able to continue to have drinks that contain caffeine, unless you are sensitive to it or have heart disease and your doctor tells you not to have any.
10. Eat adequate amounts of potassium-rich foods.
Potassium, another mineral essential to good health, works in concert with sodium to regulate blood pressure.
Studies have shown that people who consume more potassium have lower blood pressures than those who consume less.
Rich sources of potassium include many fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as well as potatoes, spinach, and zucchini. (Important note: if taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium.
Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.
This site has many helpful tips about nutrition and free health plans to reduce your high blood pressure and help you with a healthy heart. Not only will you get valuable cardiovascular problems health tips about fish oil for cardiovascular health, but you can also get free A-Z of Heart Health ebook download from here:TheHealthSuccessSite.com
To have a free personal consultation with him to learn how incorporating nutritional supplements may improve your health concerns just visit “The Health Success Site” and download the free health report available there, or email warren@TheHealthSuccessSite.com to request a personal one-on-one consultation by email or phone.
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