Your Lifestyle plays an important role in
treating your high blood pressure. If you successfully control your blood
pressure with a healthy lifestyle, you may avoid, delay or reduce the need for
medication. By making easy lifestyle changes, you can lower your blood pressure
and reduce your risk of heart disease.
Watch
your waistline:
First of all, you should keep an eye on
your waistline. Carrying too much weight around your waist can put you at
greater risk of high blood pressure. Blood pressure often increases as your
weight increases. Losing just 10 pounds (4.5 kilograms) can help reduce your
blood pressure. In general, the more weight you lose, the lower your blood
pressure. Losing weight also makes any blood pressure medications you're taking
more effective.
·
Men are at risk if their
waist measurement is greater than 40 inches (102 centimeters, or cm).
·
Women are at risk if their
waist measurement is greater than 35 inches (89 cm).
·
Asian men are at risk if
their waist measurement is greater than 36 inches (91 cm).
·
Asian women are at risk if
their waist measurement is greater than 32 inches (81 cm).
Eat
a healthy diet:
1.
Eating a diet that is rich in
whole grains, fruits, vegetables and low-fat dairy products and skimps on
saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.
2.
It isn't difficult to change
your eating habits. If you follow these below tips, you can adopt a healthy
diet:
3.
Keep a food diary. Writing down
what you eat, even for just a week, can shed surprising light on your true
eating habits. Monitor what you eat, how much, when and why.
4.
Consider boosting potassium.
Potassium can lessen the effects of sodium on blood pressure. The best source
of potassium is food, such as fruits and vegetables, rather than supplements.
Talk to your doctor about the potassium level that's best for you.
5.
Be a smart shopper. Make a
shopping list before heading to the supermarket/shop to avoid picking up junk
food.
Reduce
sodium (SALT) in your diet:
Even a small reduction in the sodium in
your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for
reducing sodium are:
·
Limit sodium to 2,300
milligrams (mg) a day or less.
·
A lower sodium level — 1,500 mg
a day or less — is appropriate for people 51 years of age or older, and
individuals of any age who are African-American or who have high blood
pressure, diabetes or chronic kidney disease.
To decrease sodium in your daily diet,
consider following tips:
1.
Keep a food diary to estimate
how much sodium is in what you eat and drink each day.
2.
Read food labels. If possible,
choose low-sodium alternatives of the foods and beverages you normally buy.
3.
Eat fewer processed foods.
Potato chips, frozen dinners, and processed lunch meats are high in sodium.
4.
Don't add salt. Just 1 level teaspoon of
salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more
flavour to your foods.
5.
Ease into it. If you don't feel
like you can drastically reduce the sodium in your diet suddenly, cut back
gradually. Your palate will adjust over time.
Exercise
regularly:
Regular physical activity for at least 30
to 60 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference.
If you haven't been active, increasing your exercise level can lower your blood
pressure within just a few weeks.
Talk to your
doctor about developing an exercise program. Your doctor can help determine
whether you need any exercise restrictions. Even moderate activity for 10
minutes at a time, such as walking and light strength training, can help.
REMEMBER; ALWAYS CONSULT YOUR DOCTOR OR PHARMACIST
BEFORE TAKIG ANY TABLET OR MEDICINE. (For any persistent conditions, talk to
your DOCTOR/ PHARMACIST at once)
Source:
Dr. Imtiaz Syed
M.B, B.S, MBA, CRA, PCQI, CPC
LinkedIn: http://uk.linkedin.com/pub/imtiaz-syed/13/89/841
OpenDoor Team member. www. OpenDoor.cc
Redditch, Gloucestershire. UK.
Written by Unknown
OpenDoor aims to provide Health Awareness. l OpenDoor is a platform used to Learn and Coach.
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