Unfortunately, the nature of human life is that our blood pressure tends to go up as we age. Even more worrying is the fact that the increase in blood pressure increases one’s susceptibility to heart attack and stroke later on.
However, this should not send you into a state of hysteria, worrying sick about aging. There are plenty of ways to keep hypertension at bay and managing it when it arises. Importantly, you do not have to wait until you are old to take steps to deal with hypertension. You can start making changes before the symptoms occur, make serious life changes even today, and reduce the chances of getting hypertension. Keep in mind, the more you can keep your blood pressure in the normal range, the more you negate the chances of getting a stroke or heart attack.
#1. Blood Pressure Diet – Take In Less Salt
Consuming a lot of salt will raise your blood pressure. It is, therefore, imperative that you consume only a healthy amount of salt. Quite frankly, a lot of people with hypertension might do away with hypertension medication or at the very least reduce the amount of drugs needed by simply eliminating salt from their diet.
Keep in mind that the largest portion of salt you consume is that which you add to food. It is the salt that included in processed foods such as breakfast grains, bread, and prepared foods. However, refrain from adding salt to your food at the table or while cooking. When purchasing packaged foods, choose low-salt foods whenever possible.
#2. Blood Pressure Diet – Consume More Leafy Foods
Try to consume as much of unprocessed foods as possible as this will help lower your blood pressure. For grown-ups, it is recommended that you eat at least 5 servings of products derived from the soil every day. Each portion should be 80 grams or about a clench hand amount.
Try and consume various whole, raw, organic, and natural products. There are some good solidified, dried, canned foods. However, they may contain added sugar, salts, and fats, so be on the lookout for these additives.
#3. Blood Pressure Diet – Reign In On Your Body Weight
If you are above your ideal body weight, you should consider getting thinner as it will help lower your blood pressure and negate the risk of experiencing other medical issues. A good way to cut your weight is to remove processed foods from your diet and consume low-calories and low-fat diets. Furthermore, increase your physical fitness.
#4. Blood Pressure Diet – Cut Back On Liquor
If you take an excessive amount of liquor, you should consider reducing your liquor intake, or quitting altogether. Consuming alcohol raises your blood pressure. If you still want to enjoy some liquor, it is advised that you consume 14 units of liquor broken over a period of seven days in the week. One unit is a glass of wine, a half quart of beer, or a shot of spirits. However, it is far better to quit drinking if you are having hypertension issues.
#5. Blood Pressure And Exercise – Become Active And Dynamic
Being active for at least 30 minutes 5 times every week will improve your heart’s health and lower your blood pressure as well. However, if you have a tight schedule, try being as active as possible during your day.
You do not have to hit the gym; just choose to engage in activities that leave you feeling winded and warm. The more you engage in these activities, the better.