Knowing some basics things about blood pressure can help to deal with any serious effects of high blood pressure.
Blood pressure is measured by a combination of two factors; how much blood is pumped, together with a measure of resistance arterioles. If you have determined that you have hypertension, you have taken the first step toward making lifestyle changes to reduce blood pressure. Due to increasing public awareness about the risk factors and unhealthy eating habits, deaths resulting from coronary artery disease were significantly reduced in recent years.
There are five immediate objectives to follow when trying to lower blood pressure. 1. Lose weight
. Try to start by losing at least 10 pounds.
2. Reduce salt intake to less than one tenth of one ounce per day.
3. Drink more than two alcoholic drinks per day.
4. Try to exercise 30 minutes, 3 times per week. Walking is one of the best ways to achieve this goal.
5. Stick to a low fat diet approved by the American Heart Association.
Course, one of the main causes of high blood pressure is being overweight. Only a 10 pounds can reduce your blood pressure enough to be able to stop taking medication with your doctor's approval. Do not crash diet; just eat three healthy fat, low, higher carbohydrate meals plus healthy snacks. Hire good dietary habits, such as eating slowly, carefully measuring portions and leaving a little food on your plate at the end of a meal. Try to eat smaller portions at dinner in instead of using this time to binge eating.
Regular exercise helps protect you from diabetes, arthritis, stroke, osteoporosis and hypertension. Those who do not exercise have up to a 50 percent increased risk of hypertension, so regular exercise is well worth the investment of time. Perfect workout is a brisk walk for 30 to 45 minutes, three to five times a week. Make mental notes
About foods that you should avoid. Steer clear of saturated fats found in meat, egg yolk, whole easier, butter, cheese, whole and shortenings. Stay safe oils such as olive oil and canola oil.
Another nutritional factor is adding fiber to your diet. Include whole grains, oatmeal and lots of fruits and vegetables for a good way to prevent hypertension. Apples and plums will add pectin, which helps with lowering cholesterol.
Learn to enjoy the true taste of food by reducing salt in your diet seriously. This is one of the most basic ways to reduce blood pressure and learn to enjoy the natural flavors of vegetables and other foods.
Most of these changes will not happen overnight, but slowly start eating healthily, adding exercise and blood pressure monitoring. Together with your doctor, you can lower blood pressure, healthy living, and to reduce the risk of heart disease.
Category: Healthcare Basics