It is Very Important to Control Blood Pressure

 nutritional tips that will help you maintain body weight and control blood pressure  It is very important to control blood pressure

High blood pressure or hypertension refers to the increased blood pressure against the arteries which over time damages the blood vessels and can lead to heart, kidney disease as well as stroke. Medical experts call blood pressure a "silent killer" because of the fact that the disease does not show any symptoms for years.

 

According to a report released by the Center for Disease Control and Prevention, 75 million Americans suffer from high blood pressure (normal blood pressure should be 80 to 120 mm Hg but high blood pressure). Or this level increases during hypertension). Many of the causes of high blood pressure are not under human control such as age, family factors, race, sex etc. but there are some factors that are under human control such as exercise and good diet. Let's talk today about some of the ways in which blood pressure levels can be kept normal

Weight gain

 

Excess weight can cause high blood pressure. Overweight people may also have irregular breathing during sleep at night, which is called sleep apnea (a type of sleep disorder). Losing weight is one of the most effective ways to control your blood pressure. If you are also obese then you can control your blood pressure through weight loss.

 

Generally, by losing weight per kilogram, you can reduce your blood pressure by up to one millimeter of Mercury Hg. The ratio between men and women can be more or less, in addition to weight loss, you also need to keep an eye on your waistline. If men's waistline is more than 40 inches, it is a sign of danger, while in women, if the same waistline is more than 35 inches, the risk for them increases.

Exercise regularly

 

Patients with high blood pressure need to set aside 150 minutes a week and 30 minutes a day for physical activity. Regular exercise will lower your blood pressure level by 5 to 8 mm Hg. If you suffer from high blood pressure, it is important for you to exercise regularly as not doing so can increase your blood pressure.

Patients with high blood pressure, if they continue to exercise regularly, this process helps to protect them from hypertension, as well as helps to keep blood pressure levels normal. Aerobic exercises that can lower a person's blood pressure include walking, jogging, cycling, swimming and dancing. Similarly, according to experts, two days a week strength training is also necessary for patients with high blood pressure, for which the patient should consult a physician.

 

Balanced diet

 

The role of food is very important in controlling or raising blood pressure. Foods that are low in sodium along with potassium, magnesium, and fiber can be helpful in lowering blood pressure. By following a diet plan consisting of whole grains, fruits, vegetables, low fat dairy products, saturated fat and low cholesterol, a person can lower their blood pressure levels by up to 11 mm Hg. Although it is not easy for any human being to change their eating habits, by following these tips you can make a healthy diet plan a part of your life.

 

Prepare a diet plan: Write down what you eat, even if it is a weekly diet plan. Highlight your eating habits, such as what you eat. How much do you eat And when do you eat? Monitor it all.

Consider increasing potassium: Potassium can reduce the effect of sodium on blood pressure, however it is more beneficial to use fruits and vegetables instead of tablets to get potassium. Talk to your doctor about potassium levels, what is best for you and what is not.

 

Be the best buyer: Be careful when buying anything, that is, when buying any food, carefully study the nutrients in it and its quantity.

 

Best Foods: Foods that can help control blood pressure include green leafy vegetables, garlic, beets, carrots and fruits, including bananas, watermelons, strawberries and blueberries, while dried fruits include pistachios. Also useful are olive oil, skim milk and yogurt.

 

Low sodium in the diet

 

If you have high blood pressure, even a small sodium deficiency in your diet plan can improve heart health. Not only this, with the help of low amount of sodium blood pressure level can be reduced from 5 mm Hg to 6 mm Hg. The effect of sodium levels on blood pressure varies from person to person, usually 2300 mg or less per day for children, while for adults it is limited to 1500 mg.

 How to make sodium deficiency possible?

 

Consider the following tips to reduce the amount of sodium in your daily diet.

 

* Be sure to check your sodium intake before using any diet. Use soft drinks and foods that are low in sodium.

 

 Reduce the use of processed foods as natural foods usually contain less sodium while preparing foods that contain sodium during processing.

 

* Food does not taste good unless salt is added, however one teaspoon of salt contains 2300 mg of sodium. So increase the use of herbs and spices in your diet as an alternative.