Good and well managed lifestyle activities concerning eating habit and good physique networking, brings a good health free from all sorts of illness and complications.
By following the below lifestyle changes home remedies factors, you can improve your health positively.
1. Introduce a healthy diet daily.
A heart-healthy diet is very fundamental when it comes to fighting, reducing and stopping high blood pressure. It’s also important for other complications monitoring and lessening of the risks that might arise at the same time, including managing and controlling hypertension that is being experienced.
Stroke, heart diseases, heart attacks and sometimes diabetes, are the known complications attached unhealthy living conditions.
Enforce filling your plate with more plants or vegetables varieties with less meat. The amount of sodium inhibiting your body, is reduced by the fibre found in the vegetables, at the same time getting rid of unhealthy saturated trans fat you consume in meat and dairy foods. Adding healthy foods to your daily meals diet, by serving fruits and vegetables more than seven times each day, will improve your blood pressure.
- Adjust on your preference of your dinner plate. That is, avoid eating steak with a side small salad but eat more or bigger salad than steak.
- Increase the number of whole grains, leafy greens, vegetables and fruits on your dinner table.
- Avoid meat and opt for healthier lean proteins like poultry and fish.
- Emphasize on high blood pressure diet.
- Eat less processed food and if necessary avoid them.
- Processed and restaurants foods forms most extra salts in diet.
Most popular high salt items include, chips, pizza, canned soup, deli meats and other processed snacks.
“Low-fat” labeled foods are normally high in salt and sugar for loss of fats compensation to make them more sweeter.
The following foods are said to be heart-healthy:
-lean proteins like fish
2. Increase physical activity/exercise.
Being more physical reliant and active, makes you acquire a healthy weight free from all sorts of health complications.
Through adequate exercise, your cardiovascular system is strengthened, blood pressure is lowered naturally, stress is reduced.
Target a moderate physical activity of at least 150 minutes per week or an equivalent of about 30 minutes five days a week.
3. Attain a healthy weight by setting a weight loss goal.
A combination of increased physical activities with a heart-healthy diet will help in losing your weight and lowering you blood pressure.
Avoid arbitrary goal to lose weight. Instead, consult your doctor about a healthy weight for you. The recommended weight lose by the Centres for Disease Control and Prevention (CDC) is one to two pounds per week. That means start with less 500 calories per day compared to your normal daily calories intake, followed by a bit of physical activity to reach your goal.
Sometimes withstanding the endurance for a physical exercise, might be relevantly hard. Slowly start with one night exercise, keep on adding until your body gets used to it. Continue until you reach 5 exercise periods per week of at least 30 minutes daily engagement, each bringing to an average of 150 minutes per week.
4. Manage stress
Stress surrounds us all over, may it be work load at our workplace, national and international politics including family demands, they all bring stress to our lives. Working out on ways to reduce stress will not only improve your health but also help you reduce blood pressure.
Watching a comedy or a movie, listening to music, reading a book, taking a walk, practicing a deep breath, are all relevant practices to reduce stress.
Engaging yourself in exercise or several physical activities is a great way to manage stress. The following activities can be so helpful:
-Yoga or tai chi
-Brisk walk in the neighborhood
Meditation/yoga followed by enough sleep to relax your muscles, is a well proven way to lower blood pressure.
Transcendental meditation or mindfulness meditation, have both been concluded through studies to be the most used practices to overcome stress.
Inhaling and exhale (breathing) controls pressure. Meditation techniques (Yoga), is markably credible in reducing stress hence lowering blood pressure.
While you are asleep, your blood pressure typically dips down. Middle aged people who mostly don’t get enough sleep, are often affected and run a high risk of developing high blood pressure.
To get enough sleep at night, make sure you involve yourself in any physical activity during the day. This will make your muscles tired and most probably get you enough sleep at night.
Forcing yourself to sleep by use of medicine won’t help you, morever it will be so harmful to your body. Stick on the exercise to get your muscles tired and relax then with a comfortable deep sleep at night.
Put in mind that, normal sleeping hours should not exceed 7 hours a night.
All these are proven techniques of reducing stress. Above all, make sure that you get enough sleep to relax your body after a heavy load during the day.
5. Adopt an adorable cleaner lifestyle.
Quit smoking if you are a smoker. Since the chemicals in tobacco smoke, harden blood vessel walls and damage other body tissues.
Secondhand smoke is effectively harmful especially to children in the house according to studies. Those ones in a non-smoking home were found healthier than those ones around secondhand smoke in the house.
If you are a drunkard or consume alcohol regularly, try to reduce the amount you take or stop completely by seeking help. Too much drinking can damage most tissues in your body.
6. Completely reduce dietary sodium.
The recommended daily sodium intake per day for hypertension people and those with an increased risk for heart disease, should be kept between (1,500 milligrams and 2,300 milligrams) per day. Cooking fresh foods more often, is the best way to reduce sodium. Avoid eating packaged processed foods, which are often very high in sodium.
Totally avoid or eat less sodium but instead eat more potassium and cut back on salts. By doing so, it will lower your blood pressure.
The impacts of salt in your body operations, are lessened by potassium, which also calms the tension in your blood vessels.
Note that; before increasing your potassium intake, consult your doctor first as potassium containing diets might be so harmful to individuals with kidney disease.
Many foods are naturally rich in potassium and here are a few:
-Vegetables such as spinach, tomatoes, potatoes, sweet potatoes and greens.
-Low-fat-dairy eats such as yogurt and milk.
However, the response of salt in people differs. Some respond too fast as they are much salt sensitive while others are salt-insensitive. Implying that they can excrete high salt in their urine without increasing their blood pressure.
Try to reduce salt intake by use of DASH diet ( Dietary Approaches to Stop Hypertension) as recommended by the National Institute of Health (NIH) and emphasizes on the following foods:
- whole grains
- fruits and vegetables
- low sodium foods
- low fat dairy
- fewer sweets
- little red meats.
7. Cut sugar and avoid sweets.
All beverages and other sugary foods don’t have nutritional content, they contain empty calories. If you want something sweet, try eating small amounts of dark chocolate and fresh fruits with no added sugar.
Multiple studies show that, blood pressure can be reduced through eating little amount of dark chocolate daily.
Also, try to incorporate fewer sugar-sweetened foods in your daily diet, like sodas, flavored yogurts and cereals. Sugar levels are normally hid in packaged processed foods so be sure to read the labels carefully.
8. Medicinal herbs.
In the treatment of a variety of ailments in many cultures, herbal medicines have long been tried and used.
More research is underway to determine the dosage for herbs that are more useful. Before taking any herbal supplement, check with your doctor or pharmacist to get the right dose as they might interfere with your prescription medication.
The following is a list of herbs which has been used by several cultures to lower blood pressure.
Chinese hawthorn (Crataegus pinnatifida)
Indian plantago (blond psyllium)
giant dodder (Cuscuta reflexa)
celery juice (Apium graveolens)
roselle (Hibiscus sabdariffa)
cat’s claw (Uncaria rhynchophylla)
river lily (Crinum glaucum)
maritime pine bark (Pinus pinaster)
sesame oil (Sesamum indicum)
umbrella tree bark (Musanga cecropioides)
tomato extract (Lycopersicon esculentum)
green tea and oolong tea (Camellia sinensis)
black bean (Castanospermum australe).
9. Monitor your blood pressure regularly by taking its readings frequently.
Make an effort and purchase a blood pressure cuff, take readings from home or anywhere at your work place. This would be a very convenient way to monitor your blood pressure at any given time. It will also keep other complications that might have risen due at bay. Remember to take the log of your blood pressure readings to your doctor’s regular appointments. This can help the doctor detect any issue that might be on the rise before the condition advances or worsens.
10. Formulate it a habit to check labels. According to the U.S. Food and Drug Administration (FDA), 5 percent sodium listing or less on a food label is considered low, while 20 percent or more listing is considered high.
NOTE: Eat garlic. Lowering blood pressure through garlic serving, has been a greatful remedy to deal with blood pressure complications.
Always consider fresh garlic in your serving.