In the past blog posts we have discussed about blood pressure and factors that cause high blood pressure. Being aware with these issues are indeed important, never underestimate this disease because hypertension is very dangerous. The first step to control or prevent high blood pressure is “being aware” about your blood pressure. Check / monitor your blood pressure regularly, understand the systolic and diastolic normal limits, and always listen to your doctor’s suggestions.
The normal pressure is 90-119 (systolic) and 60-90 (diastolic). If you found your blood pressure above those numbers then the best choice is you should take medication action to lower your numbers. However, medication is not the only one you can do, because there are many risk factors you can control. Living in healthy lifestyle is the most important thing to do to prevent or control high blood pressure. With healthy lifestyle at least you can maintain normal blood pressure or reduce high blood pressure, plus to avoid any other dangerous diseases.
Here are some tips (for people with normal or high blood pressure) to control high blood pressure :
1. Reduce consumption of salt in your diet. If you already suffer from high blood pressure you should avoid foods that contain salt.
2. Consume more foods containing potassium, magnesium and calcium. Those substances can reduce hypertension. Potassium supplement 2-4 grams per day can help decrease blood pressure, potassium is generally found in fruits and vegetables, such as watermelons, avocados, melons, momordica (bitter melon), pumpkin, cucumber, aloe vera, celery, onion and garlic. In addition, foods containing omega-3 ingredient are effective to lowering blood pressure (hypertension).
3. Reduce drinking alcoholic beverages or foods. If you suffer from high blood pressure, you should avoid excessive alcohol consumption. For men who suffer from hypertension, the maximum amount of alcohol permitted is 30 ml per day while women 15 ml per day.
4. Regular exercise can reduce high blood pressure. If you suffer from high blood pressure, choose light exercise such as walking, cycling, running relaxed, and swimming. Apply for 30 to 45 minutes a day 3 times a week.
5. Eat vegetables and fruits that are high in fiber such as green vegetables, bananas, tomatoes, carrots, melons, and oranges.
6. Have enough sleep and rest regularly (8 hours per day)
7. Apply anti-stress therapy to reduce stress and to control your emotions.
8. Quit smoking also plays important role to reduce high blood pressure or hypertension.
9. Control your cholesterol level.
10. Control your diabetes.
11. Avoid drugs that can increase blood pressure. Consult your doctor if you are receiving treatment for certain diseases, to ask for drugs that do not increase blood pressure.
12. If you’re overweight, try to control / reduce your weight, this can help you to lower your blood pressure.
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Proper medication, diet plus exercise is the way to take hold of hypertension. I like Minipress, it does not give me any side effects which I know is real hassle.
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