Tips For Lowering Blood Pressure
by RealPTC Expert
Tips For Lowering Blood Pressure
Author: Milos Pesic
High blood pressure or hypertension is a very dangerous condition which occurs when a person's blood pressure is higher than 140/90 mmHg. It can be very dangerous, especially if untreated, because it makes the heart work too hard and it also hardens the walls of the arteries making it difficult for the blood to flow to the heart and brain. If not controlled, high blood pressure can lead to heart and kidney diseases, stroke, blindness, and it can cause the brain to hemorrhage. Unfortunately, in some cases it can be fatal.
If you have been diagnosed with high blood pressure, make sure you do everything your doctor tells you to do if you want to feel better and save your life. In addition to certain medications, you will need to change your life style and start leading a healthy life. This includes weight loss and dietary changes, and preferably some exercises.
Being overweight or obese increases your blood pressure and represents a huge risk factor for heart diseases, high cholesterol, and diabetes, so it's high time you started losing some weight. You should first cut out empty calories found in processed and refined food. Therefore, stop eating cookies, crackers, candies, white flour pasta, and white bread.
In addition, all animal products are to be completely avoided, including all meat, eggs, and fowl. The reason is that they are high in cholesterol and saturated fat. They also don't contain phytochemicals, antioxidants, fiber or other healthy nutrients.
Furthermore, you should eat little or no salt or sodium, or at least no more than 2.4g (about a teaspoon) of salt a day. This both lowers blood pressure and helps medications be more effective. Food rich in potassium and calcium also helps to regulate salt levels, that's why it's recommended to take more raisins, figs, and apricots as well as sardines, tuna, and salmon. Fish and fish products generally lower blood pressure because of omega 3 fatty acids.
On the other hand, hypertensive patients are advised to reduce blood pressure by eating more fruit, raw or steamed vegetables, beans, legumes, seeds and nuts, low- fat dairy foods and foods low in saturated fat, total fat, and cholesterol. Also, food rich in calcium and calcium supplements also lower blood pressure.
There are particular foods that are capable of reducing blood pressure, such as dark chocolate, the ones with more than 70% cocoa, and garlic. They are rich in antioxidants.
Dehydration is also bad for high blood pressure, so you will need to take at least eight glasses of water a day in order to lower blood pressure quickly. Avoid drinking carbonated drinks and alcohol; it prevents the food nutrients to reach blood vessels. Smoking is also linked to cardiovascular diseases, so if you are a smoker, it's time to stop.
Stress is another factor that causes blood vessels to narrow, thus causing high blood pressure. So, do whatever you can to reduce stress. You can try to relax through meditation, yoga, or body massage. Even an occasional nap or a walk with a friend helps, if that's what calms you down.
Exercise is an important step to prevent and reduce blood pressure, since it improves antioxidant levels and reduces stress. All you need is 20 minute of a moderate- level activity every day, be it walking, running, or swimming.
Now that you know all the factors that influence your blood pressure, you can make smart choices and do everything you can to improve your life and keep your blood pressure under control.
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Millions of people worldwide suffer from hypertension. Learn how to lower blood pressure by visiting our health portal.
Article Source: http://www.articlealley.com/http://milospesic.articlealley.com/tips-for-lowering-blood-pressure-2388361.html
Author: Milos Pesic
High blood pressure or hypertension is a very dangerous condition which occurs when a person's blood pressure is higher than 140/90 mmHg. It can be very dangerous, especially if untreated, because it makes the heart work too hard and it also hardens the walls of the arteries making it difficult for the blood to flow to the heart and brain. If not controlled, high blood pressure can lead to heart and kidney diseases, stroke, blindness, and it can cause the brain to hemorrhage. Unfortunately, in some cases it can be fatal.
If you have been diagnosed with high blood pressure, make sure you do everything your doctor tells you to do if you want to feel better and save your life. In addition to certain medications, you will need to change your life style and start leading a healthy life. This includes weight loss and dietary changes, and preferably some exercises.
Being overweight or obese increases your blood pressure and represents a huge risk factor for heart diseases, high cholesterol, and diabetes, so it's high time you started losing some weight. You should first cut out empty calories found in processed and refined food. Therefore, stop eating cookies, crackers, candies, white flour pasta, and white bread.
In addition, all animal products are to be completely avoided, including all meat, eggs, and fowl. The reason is that they are high in cholesterol and saturated fat. They also don't contain phytochemicals, antioxidants, fiber or other healthy nutrients.
Furthermore, you should eat little or no salt or sodium, or at least no more than 2.4g (about a teaspoon) of salt a day. This both lowers blood pressure and helps medications be more effective. Food rich in potassium and calcium also helps to regulate salt levels, that's why it's recommended to take more raisins, figs, and apricots as well as sardines, tuna, and salmon. Fish and fish products generally lower blood pressure because of omega 3 fatty acids.
On the other hand, hypertensive patients are advised to reduce blood pressure by eating more fruit, raw or steamed vegetables, beans, legumes, seeds and nuts, low- fat dairy foods and foods low in saturated fat, total fat, and cholesterol. Also, food rich in calcium and calcium supplements also lower blood pressure.
There are particular foods that are capable of reducing blood pressure, such as dark chocolate, the ones with more than 70% cocoa, and garlic. They are rich in antioxidants.
Dehydration is also bad for high blood pressure, so you will need to take at least eight glasses of water a day in order to lower blood pressure quickly. Avoid drinking carbonated drinks and alcohol; it prevents the food nutrients to reach blood vessels. Smoking is also linked to cardiovascular diseases, so if you are a smoker, it's time to stop.
Stress is another factor that causes blood vessels to narrow, thus causing high blood pressure. So, do whatever you can to reduce stress. You can try to relax through meditation, yoga, or body massage. Even an occasional nap or a walk with a friend helps, if that's what calms you down.
Exercise is an important step to prevent and reduce blood pressure, since it improves antioxidant levels and reduces stress. All you need is 20 minute of a moderate- level activity every day, be it walking, running, or swimming.
Now that you know all the factors that influence your blood pressure, you can make smart choices and do everything you can to improve your life and keep your blood pressure under control.
------
Millions of people worldwide suffer from hypertension. Learn how to lower blood pressure by visiting our health portal.
Article Source: http://www.articlealley.com/http://milospesic.articlealley.com/tips-for-lowering-blood-pressure-2388361.html
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