Tuesday, May 3, 2016

How To Lower Your Blood Pressure



High Blood Pressure (Hypertension) is a common condition in your blood in which the long-term force of your blood against your artery walls is high enough that it may cause health problems, such as heart disease. It is determined by the amount of blood that your heart pumps and the amount of resistance to blood flow in your arteries. The more your heart pumps blood and the narrower your arteries are, the higher the Blood Pressure.
Source: Lythamhypnotheraphy
     There are two factors that contribute to High Blood Pressure and these are the quantity of blood that your heart pumps and how narrow your arteries or blood vessels are.

     Sometimes, you can have High Blood Pressure for years without any symptoms showing, and even without your symptoms showing, the damage to your blood vessels and your heart is inevitable, so you need to get yourself checked  by your Doctor. Also, uncontrolled high blood pressure can increase the risk of you having health problems such as heart attack and stroke.
     Take note that High Blood Pressure affects almost everyone, fortunately High Blood Pressure is easily detected and can be treated with the right prescription of medicine that your Doctor has recommended. So, make sure to get yourself checked once in a while just to be safe.

     Some people who have High Blood Pressure may feel or have headaches, shortness of breath, or even nosebleeds, but these signs aren't really specific and won't usually occur until your Blood Pressure has reached a severe or a life-threatening stage.

Here are the Three (3) Methods on how to Lower your Blood Pressure and their sub-categories that will guide you to achieve a Normal Blood Pressure and possibly a Healthy version of you.
1. Eating on the DASH Diet.

     DASH Diet (Dietary Approaches to Stop Hypertension)  emphasizes eating in portion sizes, eating different varieties of foods and getting the right amount of minerals and nutrients for your body which can help you Lower your Blood Pressure. Below are the Sub-Categories for this method.

>Low Sodium Intake
Source: Health Harvard
     On the DASH Diet, a person is recommended to only eat or consume no more than 2,300 mg of sodium per day which is found in Salt. The best way is to reduce the use of Salt in your food while cooking. Also, avoid salty snacks and processed foods such as salted nuts or chips because they often have a lot of amount of salt that is added to them for flavorings. If you can't really stop eating snacks, you can check and see if there are low-salt versions of snacks in the stores.


>Eat Six (6) to Eight (8) Servings of Grains Per Day

     Eating Whole Grains are much better than eating processed white rice or white flour because Whole grains have more fiber and nutrients. A slice of a wheat bread is like a half cup of cooked rice or pasta. Eating oatmeal and brown rice are also one of the excellent source of nutrients and fiber.


>Eating a Lot of Fruits and Vegetables
Source: Dothurly Blog

     Fruits and Vegetables are rich in Potassium and Magnesium which can help you Lower your Blood Pressure.

     Eating Salads with your meals by putting varieties like adding some apple or orange slices on a salad, but keep in mind to go easy on the salad dressings because they often contain a lot of fatty oils and salt.


>Moderate eating of Meat, Poultry, and Fish
     Meats and Fish contains a lot of vitamins and minerals, but some of these can be high in fat and cholesterol. Fat and Cholesterol can clog your arteries so its recommended to not eat a lot of it.

     Avoid fatty red meats, or cut off the fatty part, and as much as possible, don't fry your meats. Rather than frying you can try alternatives such as baking, grilling and even roasting. Salmon, Herring and Tuna are great sources of Omega-3 Fatty Acids which is good to help control your cholesterol.

>Eating Low-Fat Dairy Products
Source: Venpac

     Dairy products is an important source of Calcium and Vitamin D, though it is important to choose carefully which dairy products should you buy. Go for the Low-Fat or Skimmed Varieties of Milk as they are good for Whole-Grain Cereals for your Breakfast Meal.



>Restricting Sugar Consumption


     Restricting your sugar consumption might be really hard at first, because who doesn't like sweets? Anyways, processed sugar can add calories to your diet without providing you the nutrients and vitamins that your body needs. If you really can't stop, then at least reduce your consumption of sweets to at at least 4 servings per week or less.



2.  Changing your Lifestyle.

>Exercise
Source: Career Intelligence
     Being Physically active can lower your Blood Pressure and it will also help you to control your weight and manage your stress levels at bay. For best results, exercise at least 75 to 150 minutes or 2 and a half hours per week which brings you to exercise at least 20-30 minutes per day.

     There are a lot of options that you can take such as walking, running, dancing, biking, swimming, and playing sports such as basketball, volleyball, or even soccer. You can also do strength training, such as weight lifting to maintain your body's density and to build muscles.

>Reduce Alcohol Intake
     Drinking a lot of alcohol or just basically abusing yourself in drinking lots of it is bad for your health, especially on your heart. In addition to that, alcoholic beverages contains a lot of calories which can make you obese. Reducing your Alcohol intake will help you lower your blood pressure by quitting drinking alcoholic drinks or just drink it in moderation.

>Don't Smoke/Chew Tobacco
Source: Kulabs

     Did you know that smoking tobacco or just inhaling tobacco smoke can harden your arteries and will cause your arteries to become narrower, which will increase your blood pressure. Try to seek help from a doctor or a counselor for help to quit smoking.




>Don't Use Illegal Drugs


     Cocaine, Amphetamines, even some Birth Control Pills and some Over-the-Counter Drugs can increase your blood pressure. Don't be afraid to consult or talk to a Doctor so they can be able to help you find the right medicine or prescription for you.





>Reduce Stress
Source: Greatist


     It is unavoidable as stress is a part of a persons life, but you can use a lot of relaxation techniques in order to help you deal with your stress, and these are Yoga, Meditation, Music or Art Therapy, and Breathing Deeply.


3. Seek Doctor's Help
     If you think that you might be having a heart attack or stroke, don't hesitate to seek help and call emergency hotlines as they could help you do a first aid on yourself. There are a lot of signs in a heart attack which includes pain in the chest, pain in one or both arms, neck, back, jaw, abdomen, shortness of breath, sweating, getting nausea or dizzy. Both Men and Women are vulnerable to heart attacks so as much as possible always seek a Doctor's Help if you have questions about what you're feeling.

     Getting yourself checked up by a Doctor is not bad, what's bad is not preventing things like heart attack or having diseases or being ill.





Show Your Support By Liking Our Page Below!

Facebook Comments by The Padder
Share: