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Preventing High Blood Pressure |
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Preventing high blood pressure or
hypertension is possible. Anyone, irrespective of his/her age, race, sex
or physical condition can prevent it very easily. All one needs to do is
to follow the action plan given below:
A) Take a well planned diet:
It is necessary to take care of
your dietary plans in order to prevent hypertension. Your diet should
be rich in important nutrients, fiber and foods that contain more
electrolytes, potassium, calcium, and magnesium. Keep the following
things in your mind while planning your diet or meals:
1) Avoid saturated fat: If you cannot avoid fats, choose monounsaturated
oils such as olive or canola oils. Also substitute your white flour or
pasta products with whole grains.
2) Eat Food rich in fiber:
Food rich in fiber prevents high blood pressure from developing.
Choose potassium-rich fruits like bananas, oranges, prunes, and
cantaloupes and vegetables like carrots, spinach, celery, alfalfa,
mushrooms, lima beans, potatoes, avocados and broccoli over others.
3) Take modest amounts of protein: Proteins are found mostly in fish,
poultry, and soy products. To get the full benefits of soy products,
supplement them with fiber-rich foods.
B) Eat less sodium and salt:
People, who are sensitive to salt should
avoid intake of salt as much as possible. Salt and sodium can raise
the blood pressure significantly. African Americans, diabetics, and
elderly people are known to be salt sensitive. Therefore, they should
limit their intake of salt and sodium. High-salt diets may harm the
heart, kidney and brain and also increase the risk of death.
According
to the US guidelines, sodium intake should not be more than 2,400 mg,
or about 1 teaspoon of salt per person per day.
C) Exercise regularly:
Exercise plays an important role in
preventing hypertension from developing. Exercise helps you keep your
arteries elastic, which ensures smoother blood flow and normal blood
pressure.
Studies have proven
that low and moderate intensity exercise lowers blood pressure very
effectively. Exercises, such as jogging two miles a day, also helps
control hypertension. Apart from this, Yoga and Tai Chi, an ancient
form of Chinese exercise, may also lower blood pressure. People with
hypertension should avoid caffeine beverages before taking any sort of
exercise.
D) Avoid smoking and alcohol:
Smoking can increase your chances
of being affected by a heart disease, peripheral arterial disease,
stroke and several forms of cancer, which ultimately cause
hypertension. Take alcohol in moderation.
E) Loose extra weight:
Hypertension can be prevented by loosing
all that extra weight that you have. Just limit the portion size of
your meals and avoid snacks as much as you can. Stop taking high
calorie foods and also restrict your intake of salt.
F) Imbibe good sleeping habits:
Remember, if you don't take
enough sleep, it may raise your blood pressure. Sleeplessness
increases the level of stress hormone which can ignite the sympathetic
nervous system and cause many complications. So it is recommended that
you sleep properly for the recommended eight hours a day.
Preventing hypertension is not an uphill task. With proper lifestyle
changes you can easily prevent it.
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