High blood pressure can happen when your pressure readings are over 140 over 90. A single reading cannot accurately determine if you have a high blood pressure. However, if you consistently get a high reading, then it might be time to change your lifestyle and your diet. High blood pressure can cause dizziness and extra palpitations of the heart. It will cause a strain on your body and it can lead to stroke over time. This is also linked to other severe risks including dementia, and kidney diseases.
In order to prevent high blood pressure, you must live a healthy lifestyle. Here are some tips on what you should do in order to maintain a low blood pressure.
1. Eat a lot of fruits and vegetables. You can get a lot of vitamins and minerals that your body needs in fruits. They also provide fiber in your body which can help clean your digestive tracks. Studies have shown that if you don’t eat sufficient fruits and vegetables, your intake of sodium and other fatty foods might be high. This can cause obesity and hypertension. You can include grapefruit in your diet as it is one of the healthiest citrus fruits. Avocados contain low carbohydrates and are loaded with fiber, magnesium, and potassium. Popular fruits that can be a source of Vitamin C, K and fiber are apples, oranges, and mangoes. In terms of vegetables, spinach is a good choice. It is loaded with Vitamin A and can be very beneficial to the health of your heart. Other healthy vegetables include carrots, broccoli, kale, green peas, and ginger. Keep a Dietary Approach to Stop Hypertension (DASH) diet in place.
2. Exercise regularly and watch your weight. Keep your body on the move. Go on jogging, marathons, walking, swimming, cycling, or dancing activities. Physical activities can work wonders in regulating your blood pressure. Get involved in a community that will support your exercise plan. Make sure to rest after an intense workout. This will give your muscles time to heal. Watch your weight. Ask help from professionals. They can guide you to an exercise plan that will help you maintain a low blood pressure.
3. Reduce sodium intake. You don’t have to drastically change your diet. Be a smart shopper. Buy food items that have little to no sodium ingredients. Make sure to explore options that can replace sodium. Don’t add salt to your diet when you can help it. Reduce your intake of canned and processed foods. They are not only unhealthy, they can also be expensive.
4. Limit your alcohol intake. Alcohol can be bad if drank in excess. It also contains large amounts of calories that will make you gain weight. Binge drinkers can increase the chances of stroke. Medications can lose their effectivity if you frequently drink. Instead of a bottle of alcohol, replace it with 8 – 10 glasses of water every day.
5. Quit Smoking. When you frequently smoke, your heart works double time in order to pump more blood into your body. A smoker can feel his or her heart beating faster after finishing a cigarette. A cigarette smoke can’t benefit a person in any way and can even reduce his or her lifespan. You can try programs that will make your body nicotine-free. It can be easier said than done as nicotine addiction can be permanent and kicking the habit would produce side effects. However, if a person wants to live longer and if he or she is concerned for the well-being of his or her family, then they should start ending the habit as soon as possible.