If you have high blood pressure, it’s best to eat a diet low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars. A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have. If you take medicines for your blood pressure, then a healthy blood pressure diet can reduce the number you may need. For a few people, following blood pressure friendly eating habits may help them to avoid medicines altogether. Studies show that everyday foods like milk and cereal may help reduce high blood pressure.
Only healthy food can keep away from chronic diseases. Ask your doctor about a healthy diet plan for you as per your requirements.
1. Exercise regularly
Exercise can be a best cure of your any health problems. Talk to your doctor about developing an exercise program. The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure.
If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. If you have slightly high blood pressure (pre-hypertension), exercise can help you avoid developing full-blown hypertension.
2. Lose extra pounds and watch your waistline
- If you have extra fat in your body try to loose your weight and be healthy.
- 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).
3. Eat a healthy diet
Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:
- 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.
- Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
- 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.
4. Reduce sodium salt in your diet
To decrease sodium in your diet, consider these tips:
- Avoid canned foods, processed foods, lunch meats, and fast foods.
- Use salt-free seasonings.
- Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
- Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Select foods that have 5% or less of the “Daily Value” of sodium.
- Avoid foods that have 20% or more Daily Value of sodium.
- Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
- Ease into it. If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
5. Limit the drink of alcohol
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. it can potentially lower your blood pressure by 2 to 4 mm Hg. Alcohol can be both good and bad for your health. In small amounts, But that protective effect is lost if you drink too much alcohol, generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
6. Take prescribed drugs as directed
- If you need drugs to help lower your blood pressure, you still must follow the lifestyle changes mentioned above.
- Use notes and other reminders to help you remember to take your drugs. Ask your family to help you with reminder phone calls and messages.
Follow up your blood pressure
Following up a decrease in blood pressure is most easily done at your local medicare or with the DIY instruments. Blood pressure-lowering medication tends to primarily reduce the risk of the having a stroke, heart failure or damage to the kidneys caused by elevated blood pressure. If possible, avoid using beta blockers to treat blood pressure (this means pills like Atenolol, Metoprolol or Seloken). They are less effective and cause more side effects (such as decreased potency, fatigue and weight gain). These medicines can, however, be of use in cases of heart disease (such as angina).