I posted about 10 ways of lowering cholesterol level, and I got few support from my loyal readers. My friend here, Coketai would like me to find some information on high blood pressure. I promised him and here are the result, another 8 ways to prevent high blood pressure!
1. Maintain A Healthy Weight
Being overweight or obese can raise your blood pressure, and losing weight can help you lower your blood pressure. Healthy weight status in adults is usually assessed by using weight and height to compute a number called the "body mass index" (BMI). BMI is used because it relates to the amount of body fat for most people. An adult who has a BMI of 30 or higher is considered to be obese. Overweight is a BMI between 25 and 29.9. Normal weight is a BMI of 18 to 24.9. Proper diet and regular physical activity can help to maintain a healthy weight.
2. Be Active
Physical activity can help to lower blood pressure. The Surgeon General recommends that adults should engage in moderate–level physical activities for at least 30 minutes on most days of the week.
3. Maintain a Healthy Diet
This includes eating lots of fresh fruits and vegetables and lowering or cutting out salt or sodium and increasing potassium. High salt and sodium intake and a low potassium intake (due to not eating enough fruits and vegetables) can increase blood pressure. You need to watch the sodium that is already included in processed foods and to avoid adding sodium or salt in cooking or at the table. Low saturated fat and cholesterol are also part of an overall healthy diet.
4. Moderate Alcohol Use
Excessive alcohol consumption is related to increased blood pressure. Based on current dietary guidelines, moderate drinking for women is defined as an average of one drink or less per day. Moderate drinking for men is defined as an average of two drinks or less per day.
5. Prevent and Control Diabetes
People with diabetes have a higher risk of high blood pressure, but they can also work to reduce their risk. These include a healthy diet, weight loss and regular physical activity.
6. No Tobacco
Smoking injures blood vessels and speeds up the process of hardening of the arteries. Further, smoking is a major risk for heart disease and stroke. If you don’t smoke, don’t start. Quitting smoking lowers one’s risk of heart attack and stroke. Your doctor can suggest programs to help you quit smoking.
7. Medications
If you develop high blood pressure, your doctor may prescribe medications, in addition to lifestyle changes, to help bring it under control. Once your blood pressure is controlled continuing your medication and doctor visits is critical to keep your blood pressure in check. The lifestyle changes noted above are just as important as taking your medicines as prescribed.
8. Genetic Factors
1. Maintain A Healthy Weight
Being overweight or obese can raise your blood pressure, and losing weight can help you lower your blood pressure. Healthy weight status in adults is usually assessed by using weight and height to compute a number called the "body mass index" (BMI). BMI is used because it relates to the amount of body fat for most people. An adult who has a BMI of 30 or higher is considered to be obese. Overweight is a BMI between 25 and 29.9. Normal weight is a BMI of 18 to 24.9. Proper diet and regular physical activity can help to maintain a healthy weight.
2. Be Active
Physical activity can help to lower blood pressure. The Surgeon General recommends that adults should engage in moderate–level physical activities for at least 30 minutes on most days of the week.
3. Maintain a Healthy Diet
This includes eating lots of fresh fruits and vegetables and lowering or cutting out salt or sodium and increasing potassium. High salt and sodium intake and a low potassium intake (due to not eating enough fruits and vegetables) can increase blood pressure. You need to watch the sodium that is already included in processed foods and to avoid adding sodium or salt in cooking or at the table. Low saturated fat and cholesterol are also part of an overall healthy diet.
4. Moderate Alcohol Use
Excessive alcohol consumption is related to increased blood pressure. Based on current dietary guidelines, moderate drinking for women is defined as an average of one drink or less per day. Moderate drinking for men is defined as an average of two drinks or less per day.
5. Prevent and Control Diabetes
People with diabetes have a higher risk of high blood pressure, but they can also work to reduce their risk. These include a healthy diet, weight loss and regular physical activity.
6. No Tobacco
Smoking injures blood vessels and speeds up the process of hardening of the arteries. Further, smoking is a major risk for heart disease and stroke. If you don’t smoke, don’t start. Quitting smoking lowers one’s risk of heart attack and stroke. Your doctor can suggest programs to help you quit smoking.
7. Medications
If you develop high blood pressure, your doctor may prescribe medications, in addition to lifestyle changes, to help bring it under control. Once your blood pressure is controlled continuing your medication and doctor visits is critical to keep your blood pressure in check. The lifestyle changes noted above are just as important as taking your medicines as prescribed.
8. Genetic Factors
Genes can play a role in high blood pressure. It is also possible that an increased risk of high blood pressure within a family is due to factors such as a common sedentary lifestyle or poor eating habits. Therefore, lifestyle factors should be considered for preventing and controlling high blood pressure.
Hope that the above information may help.
Hope that the above information may help.
2 comments:
Millions thanks
LY.Tai
hehe....welcome! :)
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