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Follow on Google News | How to Lower Your Blood Pressure - 5 Super Effective Tips That Work!Individuals who have problems with their blood pressure are counseled to take steps to keep the blood pressure below the 140/90 range. The exception to this would be those who also have other health problems especially diabetes and kidney disease
By: Waseem Dar So, with all the information available, how does someone begin the process to change from one lifestyle to another? Well, the answer to that question is simple. Make it simple! Information overload is a by-product of our informational society and the main symptom is paralysis and indecision. The following offers an overview and suggested first steps in making the change: 1. Reducing Salt/Sodium Research has shown that individuals who keep their salt/sodium intake to about 1,500 mg per day along with healthy eating, did better than those who did not. The lower salt/sodium can help keep pre-hypertension numbers from rising and, if an individual is on blood pressure medication, can actually help the medicines to work better. 1st Step: - Check Labels: Look for labels "with no salt added", "low sodium", "sodium-free" - Canned Vegetables: Rinse at least twice to remove some sodium. - Frozen Vegetables: Buy plain frozen vegetables with no butter or sauce. - Fresh Products: Fresh poultry (skinless), fish, lean meat. Canned and processed types generally have high sodium content. - Herbs & Spices: Try a variety of salt-free seasoning blends for cooking and use at the table. - Cooking: Cook pasta, hot cereals and rice without salt. - Hidden Salt/Sodium: - Cereals: Read label and buy cereals that are lower in sodium. - Convenience Foods: Read label and buy low sodium foods. 2. Eating Healthy Eating healthy means having the necessary low fat, low sodium, low calorie foods on hand when preparing meals. Having a well-stocked pantry makes the transition to healthy eating much easier. While shopping, pay close attention to the label information and choose the best product. 3. Physical Activity NOTE: Check with your physician if there is a history of heart disease in the family especially if it was an early age diagnosis (men before age 55 and women before age 65), if you have heart problems, have had a heart attack, other serious health problems. - Beginning Level: Walk slow for 5 minutes (warm-up), walk faster for 3-4 minutes, walk slow for 5 minutes (cool-down). Add a minute to the middle portion (faster walking) every week, or when you feel comfortable. - Moderate Level: A few suggested activities include brisk walking (2 miles in 30 minutes), swimming laps (20 minutes), bicycling 30 minutes, fast social dancing (30 minutes), raking leaves (30 minutes), stair walking (15 minutes). - Vigorous Level: Moderate level activities performed for a longer and/or faster period of time, jogging, swimming laps, bike riding on hills, jumping rope. 4. Limit Alcohol Usage Not only does drinking too much raise blood pressure, it also harms the brain, heart and liver. If weight loss is a goal, then staying away from alcohol might be the wisest thing to do since alcohol does contain calories. Drink alcohol in moderation when you must, which means one drink per day for women and two drinks per day for men. 5. Stop smoking. Talk with your physician about different programs available If you really want to lower your high blood pressure without any drug, you must check out Christian Goodman's High Blood Pressure Program that reveals 3 amazing exercises that drop your high blood pressure in an amazing way. This program has been very popular since its launch. Read a candid review of this amazing program here: http://www.hypertensionnaturalremedies.com End
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