High blood pressure is a world wide problem which has affected millions of people. Such health disorders are most likely to affect you if you have an unhealthy lifestyle. There are ways to prevent and maintain heart disease through natural and effective treatments. Lifestyle changes can help you deal with the symptoms well.
Hypertension patients prefer not to take medicines because of facing the side effects which are most likely to occur. Lifestyle changes are known to have a positive change on your health condition as you may be able to avoid or reduce the need for medication. Some of the lifestyle changes for treating blood pressure are discussed below.
Lose Weight and Watch Your Waistline
Losing weight is the ideal condition for experiencing a healthy change in your body. Being overweight increases your chances of having high blood pressure which will obviously be unhealthy for your body. It is also studied that losing 1 kg will make you reduce your blood pressure by 1 mm of hg. It is also necessary to watch your waistline as you lose weight as that will have an effect on your health. Even if you are not obese and still have fat around your waist, that could cause increased blood pressure.
Men have a higher risk of high blood pressure if their waistline is more than 40 inches while women will have this risk if their waistline is greater than 35 inches.
Regular Physical Activity
Getting physically active can help you lower blood pressure naturally without any medicine. The physical guidelines for adults have been reported by the World Health Organization to help you understand what amount of exercise is needed for optimal health. Generally, you should be having a 30 minutes session for most days of the week. Also, your blood pressure will increase if you stop exercising which is not advised if you want to maintain a healthy blood pressure.
Some examples of exercise include walking, jogging, running, swimming, and dancing. All these are types of aerobic exercises that will help you keep fit and maintain healthy blood pressure levels. you may always consult your doctor before preparing an exercise regime for yourself to get better results.
Have a Healthy Diet
A healthy diet helps you maintain nutrition for your heart. Eating fruits, vegetables, whole grain foods, and low fat dairy foods will be of great help for a healthy lifestyle. People usually do not find it easy to change their diet as they are so used to it. Therefore, it is recommended to maintain a food diary and note down all that you should be eating in the following week. This will keep a plan of what should be included in the diet.
Eat potassium rich foods to help you fight sodium in the body. Opt for natural sources of potassium such as bananas as they will help in lowering the blood pressure. Stick to a healthy diet and you will be able to achieve your targets.
Reduce Sodium Intake
Sodium is a killer for hypertension patients which is why they tend to avoid salt in foods. You will see great changes in your blood pressure readings with slight reduction in salt intake. Lower sodium intake is ideal for everybody as it will prevent such diseases in future. Salty and oily foods are both enemies of your health. Processed foods contain a lot of sodium which are therefore harmful for your health. Try not to use salt wherever possible because even a teaspoon contains a lot of sodium. Use herbs and other spice instead.
Avoid Drinking Alcohol
Alcohol is harmful for your health as it will raise your blood pressure if taken in excess. Moreover, alcohol can reduce the effectiveness of medicines you are taking for blood pressure.
Do not Smoke
Smoking is injurious to health as you may have heard a lot about it in your life. Smoking is known to raise your blood pressure for several minutes after you finish. Caffeine is also responsible for increasing blood pressure which should be avoided by hypertension patients.
Do Not Take Stress
Stress is a killer for your overall health as it damages your organs and makes them unable to perform well. Chronic stress is the common cause of suffering from high blood pressure levels. Doctors therefore advice to reduce your stress levels as much as possible. Think of all the possible factors that make you feel stressed so that you may eliminate as many of them as you can. It is essential to first identify the cause of your stress and work on them.
Change your Expectations
It is important to change the way you think. Try to focus more on your priorities and say no to things you do not want to do. You cannot control or change everything you want but you certainly can change what you expect from others or from life. Also you should try to focus on the things you can resolve so they do not become stress triggers anymore. Try to avoid people who make you stressed because you will have to face the consequences later. Relax and practice hobbies that make you feel good. Spend your time doing enjoyable activities. You should also practice expressing gratitude to people so may feel better.
Monitor Your Blood Pressure Regularly at Home
Take blood pressure readings regularly at home if you have hypertension as the doctors advice to have a chart of readings when they visit them. The fluctuations in the readings let know the doctor of how and when does the blood pressure shoots up. Also, you should note down your daily diet to figure out if your food intake includes items that should be changed.
Support from your family and friends can help you cope up with your health condition. They may encourage you to take care of yourself or drive you to the hospital to visit the doctor. Support from your family and friends means a lot for people fighting with various conditions. However, if you want to have additional support, you may join groups where people join hands to keep each other well motivated.
Hypertension is a worldwide issue and people should realize how important it is to deal with it. Eating healthy and exercising right are the right steps for your well being. However, you may opt for natural home remedies that may also help you control your blood pressure levels.
Blood pressure is treatable with medicines and healthy lifestyle. It is up to people how they deal with it. Adapting yourself to healthy changes should not be a problem as long as you want to. Overall, get physically active to keep your system moving and burning fats. Eat healthy and eliminate all the junk and processed foods frok your meals as they will only harm your body.
Morover, alcohol and caffeine intake can raise your blood pressure so why take this risk? Smoking is also bad for yoir heart and lungs as it will damage your immune system.
Finally, there is no way of living a healthy life excelt for adapting to the healthy changes for better. Try to follow as many tips as you can to live a better life and you will be able to see the changes for yourself.