Tips to help you live a healthier lifestyle and reduce your risk of hypertension
Take control of hypertension by following these lifestyle tips.
Limit your salt.
High sodium levels in your body can lead to excessive fluid accumulation, which can cause hypertension.
The American Heart Association recommends that you limit your daily sodium intake to no more than 1,500 milligrams (mg).
This translates to about 2/3 cup of a salty food. Aluminum-containing foods are a common source of high sodium.
Look for the label “no salt added” to help reduce sodium in your diet.
A good way to reduce salt in your diet is to use less table salt and more herbs and spices.
Limit your fat.
A diet rich in fats, such as animal and vegetable fats, can raise your blood pressure. A high-fat diet can also increase your risk of heart disease.
Add fruits and vegetables to your diet
Fruits and vegetables are good sources of potassium, a mineral that helps regulate water and blood volume. The higher your intake of potassium, the less likely you are to have high blood pressure.
Limit your alcohol.
Alcohol is a major cause of high blood pressure. Drinking in excess can lead to dehydration, which can cause high blood pressure.
Stay well-exercised and healthy.
Regular exercise can help lower blood pressure and is a great way to reduce stress.
Reach out for help.
If you have high blood pressure, talk to your doctor. He or she may be able to help.
Healthy living tips to lower your blood pressure
A healthy lifestyle can help lower your blood pressure naturally. Here are some good habits to incorporate into your daily routine.
Look and live healthy.
Limit refined sugar
Regular sugar increases blood pressure and may raise the risk of high blood pressure in people who already have it.
– Limit added sugar and use smaller amounts of whole-grain products.
– Limit saturated fat, trans fat, and sodium to less than 300 milligrams (mg) per day.
– Limit intake of foods high in added sugar, including candy, cookies, cakes, and soft drinks.
– Limit consumption of alcohol to one drink per day for women and two drinks per day for men.
– Be sure to limit your intake of sodium.
– Limit your intake of foods with saturated fat (meat, cheese, and butter).
LIMIT BEVERAGES WITH AS MUCH AS 6 GRAMS OF SODIUM PER 8 OUNCES
Regular diet soda or other sweetened beverages can raise blood pressure. Limit intake of these drinks to no more than 12 ounces per day.- Drink plain water instead.
Reduce sodium intake
Cutting back on sodium can help lower your blood pressure. Aim to cut back on your sodium intake by 1,500 milligrams (mg) per day. Choose low-sodium foods. Read food labels to find out what’s in the foods you eat.
Try to get adequate amounts of sleep. A recent study showed that sleep deprivation raised blood pressure in people with hypertension.
Reduce your alcohol. caffeine, and nicotine intake. If you do drink alcohol, limit your intake to no more than two drinks per day for men and one drink per day for women. If you’re an active smoker, decrease your consumption to no more than one cigarette a day.
Get your heart checked
If you have risk factors for hypertension, your doctor may suggest that you get your blood pressure checked. If the blood pressure is high, your doctor may recommend that you discuss your options for treatment with a health care provider.
Monitor your blood pressure regularly
If your blood pressure is consistently high, it’s important to make changes to your lifestyle to lower it.
Be counseled about your heart rate
It’s important to discuss your blood pressure with your doctor. A healthy heart rate can help lower your blood pressure and prevent complications.
A heart rate of less than 60 beats per minute can be an indicator that your cardiovascular system isn’t working properly.
Medication for hypertension
If lifestyle changes aren’t enough to lower your blood pressure, or if they stop helping you lower your blood pressure, your doctor may prescribe medication to help.
These medications act by increasing the amount of urine that your body passes out. Your doctor may decide to prescribe a diuretic if you have high blood pressure and high blood sodium levels.
A diuretic is usually the first prescription to be considered for those who have been diagnosed with hypertension.
Before you start
It’s important to make sure that you make any lifestyle changes gradually, as doing too much too soon can make your condition worse.
High blood pressure (hypertension) is a condition in which the blood pressure in your arteries is higher than normal.
High blood pressure can damage your blood vessels and harm your heart, kidneys, and other organs. Hypertension is a major risk factor for heart disease and stroke.
What causes hypertension?
High blood pressure is caused by an imbalance in your body’s fluids, blood, and chemicals. This imbalance makes the blood vessels in your body narrow and stiff. As a result, the force of the blood pushing against the walls of your blood vessels increases.
This can cause your heart to work harder and your blood pressure to rise.
What are the symptoms of hypertension?
Symptoms of high blood pressure (hypertension) depend on which organ or system in the body is affected.
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