The following strategies may help to prevent hypertension and organ damage it may cause.
Decrease salt (sodium) intake: Study food labels so you know the salt content material before you buy a product within the grocery store.
Cut back on frozen dinners, pizza, processed soups, broths and greens dressings, which are high in sodium.
Eat more fresh vegetables that are fresh, frozen without sauce or canned with no sodium. Salt substitutes may work for you, but seek advice from your health care professional, as they can be dangerous if you have certain healthcare problems.
Increase nutritional potassium: an evaluation of several studies suggests that potassium can reduce blood pressure level. Bananas are naturally full of potassium and the nutrient can also be purchased within supplement form. For those who have blood pressure values above optimal levels, NHBPEP suggests increasing your dietary potassium intake to a lot more than 3,500 mg per day - particularly important if you have a high sodium intake.
If you drink alcohol, do it in moderation. For those who have no more than 2 beverages a day, your chance of high blood pressure is low.
Other things too may help prevent hypertension, like calcium, potassium, fish oils, magnesium and stress management.
Set aside some time every day to unwind. Stress can cause blood pressure level to rise - within the short-term, at least.
Lose weight: Dropping just 10 pounds can help lower your blood pressure. Some obese people also have sleep apnea, in which these people stop breathing a bunch or hundreds of time a night, snore noisally and suffer from daytime sleepiness. Sleep apnea is related with high blood pressure.
Reduce alcohol consumption: Most males with high blood pressure should not drink more than two drinks per day, and ladies shouldn't have more compared to one alcoholic drink per day. A drink is equivalent to 12 ounces of beer, five oz . of wine or one and a half ounces associated with 80 proof liquor,
Talk to your doctor. You and your doctor can figure out your target weight and the best way to achieve it.
Avoid doubtful products. Don't be attracted by promises of easy fixes with over-the-counter diet products or even supplements that can really harm you, for example those containing ephedra.
Avoid using any tobacco. That includes pipes, cigars, chewing tobacco and other types of tobacco, not just smoking. The combination of hypertension and tobacco use increases your risk of having a heart attack or heart stroke. Once you stop smoking, your own blood pressure may drop by a few points. Even though that might not appear to be much, you'll also reap the other health benefits of stopping, such as reducing your risk of lung cancer.
Lower your stressors. Once you know what's causing you stress, see which stressors you can eliminate or decrease. For instance, if you typically say yes to each favor asked of you, begin saying no to some demands. If you get stuck putting in overtime every day, talk to your supervisor about a much more balanced workload.
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