Managing a Healthy Blood Pressure
Managing a Healthy Blood Pressure
High blood pressure or hypertension is when the force of your blood pushing against the wall of your arteries is consistently too high. The higher your blood pressure, the higher the risk of health problems like heart disease, heart attack and stroke. High blood pressure usually does not come with warning signs or symptoms, therefore leaving you susceptible to such health issues.
High blood pressure usually occurs over time. It is most likely due to unhealthy eating habits and not getting enough physical activity. Other health issues like obesity and diabetes could also accelerate the risk of developing high blood pressure. With treatment and proper lifestyle changes, you will be able to have better control of your blood pressure and reduce the risk of life-threatening problems.
Here are some changes you could incorporate into your lifestyle to manage your blood pressure.
Getting regular exercise
Exercising is one of the best ways to reduce the risk of high blood pressure. Exercising regularly makes your heart stronger, thus allowing it to pump more blood with less effort. This, in turn, helps to reduce the force in your arteries and lowers your blood pressure.
There are many different exercises you could partake in to help keep yourself healthy. Exercises like jogging, swimming, or dancing could help lower your blood pressure. It is also recommended that you spend 30 minutes for 5 days in a week just exercising. It is important to be consistent with exercising because if you stop, your blood pressure could rise again.
Another way to reduce high blood pressure is to have a balanced diet. The more sodium you have in your foods, the higher the risk of cardiovascular disease. Limiting the amount of sodium in your foods such as sauces, season powder, or preserved meat while increasing the amount of potassium found in salmon, bananas, or spinach would help to manage your blood pressure.
You may also need to keep an eye out on food that is high in fats and opt for more fruits, vegetables, and whole-grain options such as Naturel’s organic brown rice pasta to bring the cholesterol level in your diet down.
It is not easy to change your eating plans drastically but a good system like keeping a food diary could help you shed light on your current eating habits. This would allow you to start making better changes eventually. Shopping smartly by reading the labels before you buy certain foods contributes to good planning as well.
Smoking is injurious to health as a whole. It causes an immediate but temporary increase in your blood pressure and your heart rate. Additionally, the chemicals in tobacco can cause serious damage to your blood vessels, causing inflammation, and narrowing your arteries. The hardened arteries would then cause high blood pressure.
To prevent all of these from happening, you should consider quitting smoking altogether. It takes as little as 1 day for your blood pressure to drop after quitting.
Managing your stress
Stress is one of the leading factors that incite high blood pressure. When stressed, you may react by eating unhealthy amounts of food or drinking alcohol irresponsibly to cope. These are just some of the major factors that contribute to high blood pressure.
In order to manage stress well, you should look inward and see what could be causing it. Some of the ways to better manage stress include focusing on issues you can control and making plans to solve them. You could also make time for yourself to relax and engage in activities such as taking a walk, meditating, or even yoga.
To sum it up, we could be vulnerable to high blood pressure due to the many unsuspecting factors we indulge in. However, with a healthy lifestyle that includes a good diet plan and proper exercise, we could reduce the risk of it significantly.
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