Effective Ways of Controlling High Blood Pressure

red blood cell
Blood Cells - Photo by: Andrew Mason - Source: Flickr Creative Commons

Health conditions related to high blood pressure have become very common in recent years. Blood pressure is the force that pumps blood from the heart into the arteries. When this pressure is above normal, the force is too high and may damage the blood vessels, causing hypertension. You can deal with this condition by the use of natural health products such as preCardix , medication, or other natural remedies.

Unfortunately, many people are not aware that they may be suffering from high blood pressure. This condition hardly reveals any symptoms until it has done significant damage to the heart. It is for this reason that it is referred to as a ‘silent killer.’ Here are a few things that you can do to lower your blood in check.

Check Your Weight and Waistline

There is a direct relationship between an increase in weight and hypertension. Being overweight also leads to disrupted breathing during sleep, which also contributes to high blood pressure.

Losing weight is an excellent weight of dealing with high blood pressure. Every small weight that you lose is significant in helping to control blood pressure.

Besides, checking your waistline is also key to reducing high hypertension. Having too much weight around your waistline increases your chances of having high blood pressure. In general, men are advised not to allow their waste to go past 40 inches. On the other hand, women should not allow their waist to be more than 35 inches.

Do Regular Exercises

Another effective way of dealing with high blood pressure is by doing regular exercises. These exercises should be regular to be effective. Exercising for a short time, and then stopping can cause your blood pressure to go up once again.

There are various exercises you can do that are very effective and beneficial. Some of these exercises include walking, jogging, dancing, swimming, or cycling. You can also try to have a mixture of both intense and light activities.  

Know What to Eat and What to Avoid

Diet is very critical when it comes to controlling high blood pressure. Ensure you prioritize grains, fruits, and vegetables in your diet. Also, go for low-fat dairy products. Although changing diet is not easy, you can apply several tips that can help you lower your blood pressure.

Ensure you monitor what you eat each week. You can achieve this by keeping a food diary. Also, consider increasing the intake of potassium in your diet. Potassium helps to lessen the effects of sodium. You can get this mineral from fruits and vegetables.

Take Less of Sodium in Your Diet

Considering a reduction in the intake of sodium is good for heart health. It can also help to lower your blood pressure significantly. According to many medical recommendations, 1,500 mg of daily intake of sodium is ideal for most adults.

To effectively achieve this, consider low sodium alternatives to the foods and drinks you buy. Also, eat very less of processed foods. Most of the sodium intake comes from processed foods. You can also avoid adding salt to your diet. If possible, consider replacing salt with herbs or spices.

Avoid Drinking too Much Alcohol

Taking alcohol can have both positive and negative effects on blood pressure. One drink a day for women or two drinks a day for men can help lower high blood pressure. However, too much drinking of alcohol can lead to high blood pressure. Also, it can also affect the effectiveness of blood pressure medication.

You Should Quit Smoking

Smoking is one activity that significantly increases blood pressure.  Your blood pressure remains high minutes after you are done smoking. Stopping smoking can help significantly in reducing blood pressure. It can reduce the risk of heart disease as well as improve your general health. Research has also shown that those who quit smoking live longer than those who do not stop.

Reduce Your Intake of Coffee

The role of caffeine in increasing blood pressure is still not clear. However, it is clear that in some people, the intake of caffeinated drinks has the potential of raising their blood pressure. Most of those who are affected by coffee intake are those who rarely take it. However, those who take coffee often have shown no effects related to blood pressure after taking it.

It is good to check with your doctor to see whether coffee intake will affect your blood pressure or not.

In conclusion, there are many ways of handling high blood pressure. You can either choose to use natural health products such as preCardix or go for natural ways to lower it. Alternatively, you can also opt to use artificial medication.

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