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Post by Sigma on Dec 26, 2018 10:26:38 GMT
People with high blood pressure should avoid - or at least cut down on - some elements in order to not worsen their condition. Among them are: Salt Processed meat Frozen food Pickles Canned food Sugar Chicken skin Alcohol Sodium Trans fat High nitrate food Instead, one should strive to eat as much as possible of: Low calory food Vegetables Beets Pomegranate Nuts Beans Whole grains Source: www.healthline.com/ |
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Post by ronni on Jan 27, 2019 12:32:58 GMT
A few tips to help reduce your blood pressure
Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.
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Post by rederella on Aug 31, 2020 22:07:35 GMT
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.
Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
In general:
Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.
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Post by ronni on Dec 12, 2020 22:39:32 GMT
Regular physical activity — such as 150 minutes a week or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent, because if you stop exercising, your blood pressure can rise again.
If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program.
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