Beating hypertension doesn't happen overnight and hypertension can be serious when not treated properly, but for most people it’s a very manageable condition. There are no non existing fixes to managing hypertension, but you can start by setting a long time methods to manage this condition. Here are ten best lifestyle changes you can make to create optimal wellness and lower your blood pressure. Follow these tips.
Lose weight and keep it off: Weight loss is the number-one treatment for hypertension, and even a small drop in pounds helps. Being overweight strains your body and your heart, and losing weight is practically guaranteed to improve your blood pressure.
Develop an exercise routine: Along with eating right, regular exercise keeps your weight under control, improves your cardiovascular health, and reduces your stress level, all of which help you beat hypertension in the long run.
Stick to the DASH diet: Although one of the goals of the Dietary Approaches to Stop Hypertension (DASH) eating is to reduce sodium, saturated fat, and cholesterol in the diet, the DASH diet is more about what to add to your diet than what you should limit. Fruits and vegetables, for instance, are very important sources of potassium and magnesium (which help lower blood pressure), antioxidants (such as vitamins C and A), and fiber (which helps keep cholesterol in check).
Eat less salt: A high-salt diet has been shown to raise blood pressure in some people, so reducing your intake of high-sodium foods and the amount of salt you use in cooking is a good idea
Add good fats to your diet: Because hypertension is a risk factor for heart disease, consuming heart-healthy fats is a good idea to avoid another risk factor for heart disease: high blood cholesterol. Vegetable oils such as olive, canola, and peanut are your best bet because they’re high in mono-unsaturated fat.
Avoid drinking alcohol excessively: Although one glass of red wine or other alcoholic beverage a day may be beneficial to your blood circulation and heart health, over indulging is not. Drinking more than two drinks a day can lead to heart damage, high blood pressure, and high triglycerides.
Don’t use tobacco products: Smoking cause’s coronary heart disease, contributes to stroke, and increases the risk of peripheral vascular disease (obstruction of the large arteries in the arms and legs, resulting in pain and possible tissue death).
Stress less: Stress has both direct and indirect effects on blood pressure. Work, family, health, and your personal life may affect your overall stress level, causing poor-quality sleep and unhealthy food choices, both of which can contribute to hypertension. Finding ways to manage stress helps you cope more effectively with day-to-day life and simply makes you feel better.
Enlist your family and friends: Having the support of family and friends can keep you on track with your lifestyle changes, turning eating well and exercising regularly into pleasant experiences.
Follow your doctor’s orders: If you have been diagnosed with hypertension, be sure to follow your doctor’s advice and keep regular appointments, including an annual physical exam. Take any prescribed medications as directed and keep track of your own blood pressure.
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