An unhealthy lifestyle tends to raise your level of blood pressure over a period of time. The higher your blood pressure is, the higher you will be at a risk of stroke or heart attack. Fortunately, having high blood pressure does not mean the end of the world; a few healthy choices can help you lead a long and healthy life. So, here are some dos and don’ts for people living with high blood pressure.
Eat less salt: Who doesn’t know that? You may think this is the most common tip thrown around to and by even those who do not suffer from high blood pressure. But, this advice falls to your ears frequently because it is also the most exploited one. While it is known that reducing salt intake can even help a patient to stop medication, people leave it on the medication to help them deal with their disease instead of giving up salt. Moreover, a large portion of the salt you eat is not the one that you put in your food, but from already prepared foods such as breakfast cereals, bread, ready meals, etc.
Eat more fruits and vegetables: eating more of such healthful produce can take upon itself the responsibility of lowering blood pressure. Those adults who eat at least five portions of fruits and vegetables every day tend to be out of blood pressure complications. Try eating a wide variety of fruits and vegetables.
Keep your weight healthy: losing weight can help you lower your blood pressure and thereby, reduce the risk of health problems. The best way to lose weight is to eat more of low-fat and low-calorie foods and also increase your level of activity. Make sure that you set realistic goals such as making small changes to eating habits and gradually increasing activity levels.
Drink alcohol: Drinking too much alcohol can raise the level of blood pressure over a period of time. The present recommended limit of alcohol per week for men is 21 units and for women it is 14 units. A unit is roughly half a pint of beer or a small glass of wine. If you keep alcohol consumption within the recommended limits, you will be able to manage your blood pressure levels swiftly.
Live a sedentary lifestyle: One of the biggest reasons why people develop common health conditions is because they live a non-active lifestyle. Exercising moderately for at least 30 minutes per week can help doctors to keep their heart healthy, and thereby reduce their level of blood pressure. Even if you cannot take 30 minutes out from your schedule, increasing your level of activity by even the slightest amount can do wonders.
Sleep less: Sleep is a very important part of your body’s functioning. If you do not get enough sleep, your sleep will slowly start to shut your body down. Also, it may be important to note that sleep and cardiovascular health is related and have a cause-effect relationship.
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