Did you know that high blood pressure or hypertension is one of the leading causes of stroke, heart attack, kidney failure, coronary heart disease and other illnesses which could do great damage to your health? The scary part of it is that symptoms are rarely detected. The United States’ Centers for Disease Control and Prevention (CDC) reports that in every three adult Americans checked, one of them has high blood pressure and about 22% are even unaware of it. Avoid the clutches of this silent killer. Try doing these tips in which you can have a “healthy” blood pressure.
First, check out your diet. If you have been diagnosed to have hypertension, try the Dietary Approaches to Stop Hypertension diet, which has also been a suggestion of the U.S. Dietary Guidelines for Americans and the American Heart Association. According to a study from Circulation: Cardiovascular Quality and Outcomes, those who follow this diet can lower bad cholesterol levels by 7% and systolic blood pressure by 7mm Hg. The probability of a heart attack can also be decreased by 18% if this is followed, compared to taking an American diet. Diet is simple. Have fruits and vegetables in every meal, and avoid high-fat dairy products.
Surely, it would not hurt to eat your favorite fruit for desert or a salad for a side dish. It is also advised to take the Low Sodium Diet. Control the intake of salt by cooking food at home rather than having them bought from fast food chains, prefer cooking fresh meat than canned goods, or make it a point to purchase foods with low sodium content by checking it’s the label.
Third, exercise, especially if you are overweight. Nothing can be called old school when it comes to health. Be conscious of your Body Mass Index (BMI) and maintain only the needed weight corresponding to your height. Why? Blood pressure is said to be increasing alongside with the body weight. Thus, exercise means two birds in one shot. Aside from making a person extra gorgeous, it releases the unneeded fats to lower the blood pressure. Doing some household chores, gardening or walking back and forth the stairs can also work. Not only can money be saved by not hiring someone else to do these them, these physical activities can also mean a path to a healthy living.
Third, drink in moderation. If short term negative effects of excessive alcohol intake could only mean a loss of judgment, loss of coordination, blurred vision, slurring of speech, and loss of balance, long term effects are worse. Alcoholic beverages contain calories which can increase the body weight. Thus, it could result to a higher blood pressure. Take note that it can also lead to the loss of brain cells, liver failure,stomach ulcers, epilepsy, and even some type of cancer. Bear in mind that too much of anything is bad. Lower the alcohol intake by checking the label for its units. Have only one glass a day if female or two glasses if male. Avoid peanuts and other snacks which can provoke you on having some more. Trying to mix the alcoholic beverage with some water so that it will last longer is also a good idea.Last but not the least, do you smoke? If no, do not even try. If yes, then be ready to throw that habit away. The tension nicotine and carbon monoxide mixture in a cigarette creates in the heart and blood vessels leads to an increase in the heart rate and blood pressure.
These are just some of the things that anyone could probably do. Think. They are simple, effective, and easy. So why not try it now? If not now, the big question mark is when? As the saying goes, prevention is better than cure. Try checking your blood pressure regularly. Do these tips, live longer and have a better life.
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