Basics

Adopt A Healthy Lifestyle To Fight High Blood Pressure


High blood pressure has become a matter of concern for many. Approximately 50 million people in the United States alone are suffering from the problem. It means one in every five persons has high blood pressure. You need to take a stand against this health hazard by putting the onus on yourself. The risks of high blood pressure can thus be reduced by bringing some changes in your lifestyle for good. The following are some relevant changes in your lifestyle that you could consider.

It all starts with food. If you are suffering from high blood pressure it is imperative for you to control your diet. The intake of harmful fat is a matter of concern. Harmful fats increase the risk of problems like heart attack. They may also harm other organs like the kidneys. The whole food items are very helpful in reducing high blood pressure. So, eat fresh light steamed vegetables with little or no salt. Potassium rich fruits like banana, watermelon etc should be taken to stabilize high blood pressure. Whole grains are also an ideal food item that can be a part of your diet. Include a lot of raw green vegetables in your diet to increase the level of magnesium in your body. These foods will also supply an adequate amount of fiber to reduce blood pressure. Avoid fatty food, sugar, carbonated beverages and alcohol.

Second important thing is to check your salt intake. It is very important to keep your sodium intake to 1500mg a day. For this, you must avoid canned, frozen or processed food. Also, avoid consuming ketchups, chips, pickles and the like because they have a high concentration of sodium. Sodium increases the risk of high blood pressure.

The third thing you should do is control your weight. Being over weight means increased level of fat in your body. Too much fat harms your kidney and in return raises the blood pressure. It is believed that a bare minimum of 5 percent weight loss can reduce the risk of high blood pressure to a great extent.

Fourth step you could take is to include exercise in your regime. Doing so will facilitate the medications you take. Heart is a muscle, so a work out is necessary to make it stronger. As a result it will pump the blood more easily. But, if you are a severe case of high blood pressure, consult your doctor before taking any exercise program.

Lastly, if you are a smoker, quit smoking immediately. Smoking not only causes problems like cancer and ulcers, the chemicals present in the smoke also damage the walls of the arterioles. Hence, making them unable to relax which results in increased blood pressure.

It's your responsibility to take care of your health. After all, prevention is better than cure.