- by Portea HomeCare
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- Feb 28 2017
Managing Your BP The Best Way
Your habits and lifestyle play a crucial role in your health. You can manage your blood pressure easily by persistently watching and improving your habits.
Prevention is better than cure. With the required necessary lifestyle modifications, you can avoid and prevent many diseases, including adverse and chronic (long Term) diseases such as hypertension. The following tips will help you manage your blood pressure better, and will provide for prevention or control of a number of diseases related to the cardiovascular system and heart.
Lose the extra pounds
Your BMI indicates whether your weight in relation to your height is normal or not, and will clearly depict whether you possess the right weight for your height. The extra weight that we carry exerts more pressure on our bones, heart, blood circulation, and also adversely affects other systems and organs of the body. You would feel much better when you have the right weight for your body. The normal weight to body ratio lies in between 18.5 to 24.9 on the BMI index.
Make your meal a whole grain meal
Whole grains contain a number of healthy nutrients like fiber, iron, folate, magnesium, potassium and selenium. Apart from shedding the extra weight, whole grains also optimize blood pressure (through potassium), give more strength to the blood vessels, and also decrease resistance towards insulin, which helps in the better metabolism of carbohydrates and fats.
Those with high blood pressure have been found to use lesser medications when they eat whole grains regularly. When you want to know the answer to the question how to reduce high blood pressure naturally at home, whole grains is one of the most appropriate answers.
Increase the intake of dairy food products
The low-in-fat or skimmed milk has negligible fats, and loads of nutrients, including proteins, minerals, vitamins, and proteins. Apart from building strong bones, the low-fat dairy products, including yoghurt also shed extra fat layers and help you have a normal blood pressure.
Limit meat intake
Foods of vegetarian origin, like fruits, vegetables, and whole grains among others are good for heart health. Limit the consumption of meat, and poultry to not more than two servings per day. Whenever you choose eating meat, choose the lean pieces only.
Eat more fruits and vegetables
Many studies have revealed that the blood pressure gets optimized when you eat more fruits and vegetables. Apart from having the essential nutrients like fiber, minerals and vitamins, these plant origin foods also contain potassium that counters the ill-effects of sodium on heart and normalizes the blood pressure. For lowering blood pressure, adults need to consume around five servings of a variety of fruits and vegetables every day.1 portion equals 80 grams. One serving also equals:
- one dessert bowl of the vegetable salad
- One fruit( like pear, orange, apple, or banana) of medium size
- two small fruits (like apricots and plums)
- three spoons of grapes or berries
- A slice of large fruit (mango, pineapple, or melon)
The best answer to the question “how can we control our high blood pressure” is the natural and unprocessed fruits and vegetables. You should consume them regularly so that three-fourth of your every meal plate is occupied by them.
Avoid junk and processed food
Junk foods (such as fries and burgers, among others) are full of salt and calories and contain very less amount of nutrients like vitamins, minerals, or proteins. Avoid these foods and replace them with a healthy and well-balanced diet that has ample of minerals, proteins, vitamins and good fats/carbs.
Processed foods also contain a number artificial of additives, and are processed so that they are easy to consume. Processing of food removes from it a number of essential nutrients including fibers, and renders the food bad for health but good in taste. You should avoid these food items in order to preserve the state and health of your heart and blood circulation.
Both strength training and aerobic exercise help in enhancing weight loss, and provide for a normal blood pressure. The exercises reduce the thickness of the heart walls and their mass and also lower the stiffness within the arteries. You should at least exercise for 30 minutes every day, on most days of a week. The more you do, the better it is for your health.
Apart from gym hiking, yoga, swimming, and gardening, among other heartbeat enhancing activities can also work wonders. Exercise lowers the blood pressure rate by as much as 15 points. Increase your exercise duration gradually, so that there are no side effects. Exercise for blood pressure control has multiple benefits and provides for health and longevity as well.
Limit salt intake
The salt consumption limit of the normal human beings is one full spoon every day, which is around 2300 mg. It is lower (around 1,500 mg or even less) for those who are affected by high blood pressure or are of higher age. Salt intake may also depend on the other health conditions that might be affecting a person.
By eating lesser salt every day, you can reduce your blood pressure by up to 8 points. Low salt intake is also synergic to the action of the blood-pressure medications and helps the medicine to act even better. Salts can be replaced by vinegar, lemon juice, pepper, spices, and certain herbs as well, and those who want to lower their salt intake can use these alternatives. Apple cider vinegar can be used to lower high blood pressure.
Limit the intake of saturated oils and fats
Cholesterol level and blood pressure are interrelated. The excess fat that you eat gets deposited on the walls of the arteries, thereby decreasing their girth. Subsequently, the blood pressure gets adversely affected, as the arteries are unable to carry an adequate amount of blood to the body parts and organs. In this situation, the risk of a stroke and heart attack increases. The artery walls do not thicken in a day or two, but regular consumption of high amounts of cholesterol leads to severe ailments related to blood circulation and heart (such as atherosclerosis). Below are some tips that will help you consume lesser bad fat and have a better blood circulation.
- Do not fry the foods but poach, bake, grill, steam, barbeque, or bake them.
- Use very small amount of oil while cooking the food. Also, choose the mono-saturated or poly-saturated oils.
- Try cooking food by using tomato juice, water or wine.
- Prepare the stews and curries beforehand and chill them overnight. The fat will become solid in the morning and can be removed easily this way.
- Use the low-fat yoghurt instead of cream will cooking recipes.
- Replace the sauces by the vegetable purees
Limit the fat intake so that you consume not more than two servings per day.
Increase the intake of Omega-3 fatty acids
Omega-3 fatty acids are the good fats and help in optimization of the heart rate and blood circulation. It is found in certain foods like walnuts and fish like salmon, among others. Increase the consumption of these healthy fats, in order to have a more efficient cardiovascular system.
Decrease or stop alcohol intake
If you are a regular consumer of alcohol, you have a greater risk of being affected by hypertension at some point in your life. Regular alcohol consumption increases the risk of heart diseases by 16% or even more. Studies reveal that the blood pressure increases by around 1mm of Hg for every 10 g of alcohol you consume.
Moderate alcohol consumption offers health benefits like:
- Lower risk of diabetes
- Lower risk of brain stroke
- Lower risk of heart diseases such as atherosclerosis
Management of blood pressure and heart health is a long-term process and requires consistent and regular efforts. So, take charge of your health and life today by following these tips.
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