How to keep high blood pressure under control?

Since high blood pressure or hypertension is a chronic disease, the only way to live a healthy life is by maintaining your blood pressure to a normal level. Here are some easy, healthy lifestyle habits that can help keep high blood pressure under control. In this post we are going to discuss them:

Healthy Diet

Start following a healthy diet. Limit the amount of sodium, fat, and sugar you consume. Start taking food with potassium and vitamin D in it. Avoid smoking and limit alcohol consumption.

Diet Plan for hypertension

Patients with high blood pressure are advised to take meals which are low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars. This is not only good advice for hypertension patients but also good habits for everyone.

Sodium

Too much salt can cause your body to retain fluid in your blood, which leads to high blood pressure. Normally a patient with high blood pressure is asked to limit salt eating to one teaspoon or 1500 milligram every day.

Potassium

Potassium plays a balancing role in controlling the amount of sodium in your cells. That’s why taking a lot of potassium can help control high blood pressure.

Avoid Alcohol

Alcohol consumption increases the blood pressure for everyone, so avoiding alcohol consumption can help with hypertension. Excessive alcohol consumption can interfere with the blood supply to your heart, interrupt liver function and reduce magnesium level in your blood. All of these directly contributes to the increase in blood pressure.

Supplements

Although there is no solid evidence that supplements can help with hypertension, many doctors believe some help. It is advised to take supplements after consulting with your doctor to avoid any unwanted interactions with other medications you may be taking.

DASH Diet Plan

It is very common for the hypertension patients to be asked to follow a DASH (Dietary Approaches to Stop Hypertension) diet plan. This kind of diet plan focuses on heart-healthy foods that are low in fat, cholesterol, sodium, and rich in nutrients, protein, and fiber.

Avoid Stress

Learn to manage and cope with stress. Learning how to manage stress, relax, and deal with problems can improve your emotional and physical health. Remember smoking and alcohol consumption does not reduce stress, it only creates more problem.

Many people who adopt these healthy lifestyle habits are able to prevent or delay HBP. The more lifestyle changes you make, the more likely you are to lower your blood pressure and avoid related health problems.

Regular physical exercise reduces blood pressure

Not all types of physical exercises are good for a person with high blood pressure. Physical exercises which involve muscle movements are good for lowering high blood pressure. Aerobic exercise is the most helpful for your heart.

Aerobic activities involve repetitive and rhythmic movements (exercises), and they use the large muscle groups of your body, such as those in your legs, shoulders, and arms. That’s why it’s good for heart and blood vessels. Aerobic exercises include: walking, jogging, skipping, cycling (stationary or outdoor), dancing, skating, rowing, high or low-impact aerobics, swimming and water aerobics.

Be Active

Find it hard to make some free time? Check out some simple but effective activities you can do anytime, anywhere you want. Any movement would be better than sitting still. Pick an activity you enjoy dancing with music. Walk while you talk, use a portable phone or wireless headset and walk around the house as you carry on conversations. Vary your walking workout by climbing the stairs at home or work. Even short amounts of extra stair-climbing improve cardiovascular health. Start out by adding just one or two extra trips up the stairs each day, then increase.

Find it hard to make some free time? Check out some simple but effective activities you can do anytime, anywhere you want. Any movement would be better than sitting still. Pick an activity you enjoy dancing with music. Walk while you talk, use a portable phone or wireless headset and walk around the house as you carry on conversations. Vary your walking workout by climbing the stairs at home or work. Even short amounts of extra stair-climbing improve cardiovascular health. Start out by adding just one or two extra trips up the stairs each day, then increase.

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