by admin · July 20, 2015
Our way of live can have an essential part in treating hypertension.
If you control your pulse with a healthy way of living, you may defer, lessen or dodge the requirement for medical solutions and medications.
Below are 9 things you can do in your life to lower blood pressure and stabilize it.
- Make sure your blood pressure in under 140/90 mm Hg. If your systolic weight (the top number) is higher than 140, ask a doctor how to lower it. Take the recommended medicaments regularly. If you have any questions, please consult with your doctor.
- Make sure you obtain and regulate healthy weight. If you are fat or overweighed, carrying this extra pounds builds your danger of hypertension. One way to see if you have more pound is to find out your body mass list (BMI). If you BMI is more than the healthy range (25 or more ), or if your stomach estimation is more prominent than 40 inches (men) or 35 inches (woman), than you have a lot of stomach weight, and you will have a bit more to do with reducing your weight, especially if you have some other healthy issues. Speak with your doctor to see if you are in danger of hypertension and need to be thinner.
- Have a physical movement of at least half an hour of reasonable action, like walking most days of the week. You can walk 30 minutes, in three sections of 10 minutes.
- Consume foods low in sodium and salt. Most Americans must consume around 2.4 (2,400 mg) sodium daily. That equals around one teaspoon of salt daily. Those with hypertension should consume less.
- Read food labels. Every single package of food has sodium. Every time you eat or plan to eat packaged food, see the amount of sodium in one serving.
- Lead a sodium diary. You may be surprised by the amount of sodium you consume every day, and the diary will help you to choose which food to decrease or dispose of.
- Instead of salt use herbs and spices in season food.
- You should consume more vegetables and fruits, grains and low-fat milky products. See the DASH diet for heart-healthy and delicious recipes, and ideas for your menu.
- If you drink alcohol make sure not to exaggerate and be reasonable. Men on a daily basis should not consume more than two 12-oz servings of lager, two 5-oz glasses of wine, or two 1/2-oz servings of liquor while women and light weighted persons should consume even smaller amounts of any alcoholic beverage.
Source : www.healthadvisorgroup.com