Hypertension, or high blood pressure, is one of the most prevalent diseases in the whole world. As many individuals battle this silent disease, here are some important tips on helping lower blood pressure and avoid the deadly consequences of the disease.
10. Read nutrition labels
As you create a food diary and avoid various forms of processed and junk food, it helps to read nutrition labels to keep you informed as to how much nutrients and electrolytes are contained in packaged food products.
9. Avoid junk food and pre-processed food
As much as possible, avoid processed food as these contain a high amount of sodium as well as various chemicals that can affect your blood pressure.
8. Keep a food diary
Keeping a food diary can help you learn more of your eating habits as well as your food consumption. You can learn of how much sodium you actually consume as well as you can closely monitor what food you have eaten, which can affect your hypertension.
7. Reduce sodium consumption
High levels of sodium can greatly affect your body’s blood pressure. Lower sodium consumption, especially in older people, has been proven to reduce high blood pressure levels.
6. Avoid stress
Anxiety and exposure to stress can become a cause of increased blood pressure levels. It is important that you are able to avoid events or instances which trigger stress. In the event that you are exposed to stress, it helps to find a way to properly cope with stress.
5. Regularly monitor blood pressure and keep regular appointments with a doctor or a care provider
It is important to regularly monitor your blood pressure and other symptoms of hypertension and inform your doctor of your experiences to ensure that you are able to get maximum care for your disease.
4. Drink moderately
If you drink alcohol, it is important to drink alcoholic beverages in moderation. Small amounts of alcohol can lower blood pressure by a certain amount. However, excessive alcohol consumption can trigger negative effects of hypertension.
3. Maintaining a healthy diet
A balanced diet can help greatly in maintaining acceptable blood pressure levels. It is important to have a balanced diet of grains, fruits and vegetables to help lower blood pressure. It helps to increase potassium levels to help counter the negative effects of excess sodium to blood pressure.
2. Regular physical activity
While exercise is highly recommended among individuals suffering from hypertension, the need to partake in heavy exercise isn’t. Even light exercise and physical activity can help greatly in giving low blood pressure. Choosing to walk regularly have been shown to greatly reduce blood pressure levels.
1. Maintain normal weight
One of the main causes of increased blood pressure is weight increase. With the loss of weight, blood pressure can be greatly reduced to a healthy level. Similarly, the loss of weight and maintaining it at a healthy level can help increase the effectivity of anti-hypertensive medicines.